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Stiff legged Deadlift

Stiff legged Deadlift. By: Stephanie Willis Valorie Andrews. Major Muscles Involved. The Chest pectoralis major (or pecs ) The Back Latissimus dorsi ( lats ) Rhomboids Middle and Lower trapezius Erector spinae muscles. Major Muscles Involved Cont’. The Arms Triceps Brachialis

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Stiff legged Deadlift

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  1. Stiff legged Deadlift By: Stephanie Willis Valorie Andrews

  2. Major Muscles Involved The Chest • pectoralis major (or pecs) The Back • Latissimusdorsi (lats) • Rhomboids • Middle and Lower trapezius • Erector spinae muscles.

  3. Major Muscles Involved Cont’ • The Arms • Triceps • Brachialis • Biceps • Forearm muscles (wrist flexors and extensors) • The Abdominals • Rectus abdominus • Obliques • The Legs • quadriceps (quads) • hamstrings (hams) • gastrocnemius (gastrocs) • soleus

  4. Proper Techniques Before You Deadlift Key things to remember • Bar Height • Lifting Shoes • No Straps

  5. Setup for Deadlift • Foot Stance • Lifting Shoes • Bar Position • Chest Up • Look Forward • Grip Width • Gripping the Bar • Straight Arms

  6. Proper Techniques Cont’ Performing The Deadlift • Shoulder-blades over Bar • Bar Against Shins • Push From The Heels • Bar Close to You • Squeeze You Glutes • Lock The Weight Bringing the Weight Down • Chest Up • Look Forward • Bar Close to You • First Hips, Then Knees

  7. Common mistakes • keep the back straight at all times • assisted by raising the head • Hips Too High • Hips Too Low • Bending Your Back • smooth motion throughout the lift • Hyper-extending Your Back. • Rolling the Shoulders. • Shrugging at The Top. • Pulling with Bent Arms.

  8. Variations with dumbbells • Feet shoulder-width apart • Grasp two dumbbells and let them hang in front of your body • Keeping your knees straight, slowly bend forward at the waist • Lower and lower the dumbbells down until they touch your toes. • Slowly rise upward until you reach the starting position.

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