Stiff-leg deadlift, conventional
Back
Description
Stiff-leg deadlift with a conventional stance on the barbell bar. The isometric hold targets the hamstrings and erector spinae with minimal knee flexion, intensifying the stretch and demand on the posterior chain.
Execution technique
1. Set the barbell bar at the desired height on the Samson-fit machine.
2. Stand with feet hip-width apart, legs nearly straight with a minimal knee bend.
3. Grip the bar with an overhand grip, hands just outside the knees.
4. Hinge at the hips, pushing the glutes back while maintaining a flat back and neutral spine.
5. Apply maximal isometric force against the bar at the target position.
6. Keep the bar close to the legs and maintain tension in the hamstrings throughout the hold.
2. Stand with feet hip-width apart, legs nearly straight with a minimal knee bend.
3. Grip the bar with an overhand grip, hands just outside the knees.
4. Hinge at the hips, pushing the glutes back while maintaining a flat back and neutral spine.
5. Apply maximal isometric force against the bar at the target position.
6. Keep the bar close to the legs and maintain tension in the hamstrings throughout the hold.
Breathing
Inhale and brace the core before initiating the lift. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
Focus on the hamstring stretch and maintain a rigid spine. Avoid rounding the lower back at any point during the movement.
Contraindications
Not recommended for individuals with lumbar disc herniation, chronic lower back pain, or hamstring strains.
Parameters
| Muscle group | Back |
|---|---|
| Muscle weight (% of body mass) | 0.65% |
| Tech coefficient | 0.9 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.65 (Back)
- ktech = 0.9