Stiff legged deadlift

[sas]

følgende er taget fra: link

Secret Training Tip #463

The Most Amazing (and Ridiculously Simple) Trick For Stiff-Legged

Deadlifts You Will Ever Read In Your Life!

Do you have a hard time feeling your hamstrings working when

you do stiff-legged deadlifts? You will never EVER have

that problem again after you read this tip.

The stiff-legged deadlift is one of the best exercises you can do

for your hamstrings. The only problem is, it can also be one the

hardest exercises to perform properly.

For years, I tried to feel my hamstrings working when I did the

stiff-legged deadlift. I knew it was the best exercise to work

the hip extension function of the hamstrings but I never

succeeded in feeling my hams work until I came up with this

simple technique.

Let me tell you, the very rep of the very first set I used this

technique on, I could feel my hamstrings like never before! It

was like a revelation. It was also extraordinarily simple. I

guarantee if you've never had success with stiff-legged

deadlifts, you will definitely have it after applying this

technique.

The trick? Elevate your toes on weight plates while you do the

exercise. That's it! It's very simple but very elegant in the

way it addresses the kinesiology and anatomy of the hamstrings.

I will explain exactly how to set it up and the mechanisms of why

it works so incredibly well.

How To Do It:

Set two 25-pound weight plates on the ground butted up against

each other (one for each foot). They should be right beneath the

barbell you will be using for the exercise and placed side-by-

side so you can set your feet on both of them.

Stand in front of the barbell with your feet half on the plates

and half off. The front parts of your feet will be on the plates

and your heels will be on the ground. Use the weight plates to

brace your feet up so that your toes are up in the air and your

feet are flexed up (known as dorsiflexion). At the end of this

article you will find a link to a picture of how to set up this

exercise.

Bend over and grasp the bar at about shoulder width with an

overhand grip. Keep your knees locked but slightly bent while

doing this exercise and keep a tight arch in your lower back.

Look directly forward while you are coming up and going back

down. This will help you to keep an arch in your lower back.

Squeeze the bar off the ground slowly and deliberately, coming up

only until your upper body is slightly above parallel. Any

higher and you'll start to lose tension in the hamstrings and

throw it on your lower back. The real value of this exercise

lies in the stretch at the bottom anyways.

Come down slowly, being absolutely sure to keep the arch in your

lower back. As you near the bottom, stick your butt out and try

to raise your toes as high up as possible. This dramatically

intensifies the stretch you put on your hamstrings. Hold that

stretch for a moment or two then reverse the direction without

bouncing.

Repeat this for 5 to 7 reps. At the end of the set, place the

barbell down gently then get ready to grab onto something for

support. If you've done this technique correctly and intensely,

your hamstrings will probably feel like jelly and you might find

yourself prone to falling down suddenly (this is not a joke - I

can't tell you how many things I've had grab onto to catch myself

on after doing a hard set of these)!

Why Is This Technique So Effective?

The reason this toe-raising technique is so effective for the

stiff-legged deadlift comes straight from biomechanics and

anatomy.

The stiff-legged deadlift exercise places the most tension on the

hamstrings at the bottom, stretched position. Therefore, in

order to maximize tension on the hamstrings, we must maximize the

stretch on the hamstrings at that point.

In the standard stiff-legged deadlift, this is normally

accomplished by simply bending at the hips. But this is not the

greatest anatomical stretch that can be put on the hamstring

muscles.

As you may or may not know, the muscles of the calves are tied in

with the hamstrings. Therefore, placing a stretch on the calves

also places more stretch on the hamstrings. This is what the

weight plates accomplish - they raise your toes, putting a

stretch on the calves, which then puts a greater stretch on your

hamstrings.

By stretching the hamstrings at both the hip joint and the knee

joint (from stretching the calves), you literally force your

hamstrings to activate strongly during the stiff-legged deadlift

movement.

The difference is quite amazing! Try it for just one set and I

promise you'll never go back to doing it the standard way ever

again!

For a photograph of how to set this exercise up, visit:

http://www.fitstep.com/Misc/Newsletter-arc...mstring-tip.htm

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Er der andre der har erfaring/kommentarer til ovenstående trick?

Er der andre trick man kan bruge når man stiff-legged deadlifter, for bedre at ramme haserne?

[Nexus]

Er der andre der har erfaring/kommentarer til ovenstående trick?

Er der andre trick man kan bruge når man stiff-legged deadlifter, for bedre at ramme haserne?

Needless to say, så skal det prøves - det lyder som et velargumenteret fif han giver der.

jeg kommer til tænke på noget andet i den forbindelse - Goodmornings - udført på samme måde......... gotta try

[Fast legs]

Jeg forsøgte mig lige med "Secret Training Tip #463" i morges - og det virker sku.

Den går langt bedre i haserne - hvilket jeg virkelig kan bruge til noget - MANGE tak for tippet.

[sas]

Squeeze the bar off the ground slowly and deliberately, coming up only until your upper body is slightly above parallel. Any higher and you'll start to lose tension in the hamstrings and throw it on your lower back. The real value of this exercise lies in the stretch at the bottom anyways.

Undrer mig også en del over hvorfor mange vælger at gå hele vejen op når der "reppes" i stiff-legged deadlift :confused2:

Fast legs: jeg har nu brugt tricket i de sidste 3 træningspas, jeg kan også mærke at tricket virkelig tvinger baglåret til at arbejde...når jeg i skrivende stund sidder her og flekser baglåret, kan jeg mærke hvor chokeret musklen er blevet, selvom jeg ikke har brugt højere vægt end hvad jeg ellers ville.

SAS

the Hammie buster

[ATJ]

For a photograph of how to set this exercise up, visit:

http://www.fitstep.com/Misc/Newsletter-arc...mstring-tip.htm

...keep a tight arch in your lower back.

Godt nok en "grim" lænd han har på billedet!

[Fast legs]

SaS: Jeg har ikke lagt mærke til at den rammer baglåret mere, men jeg er også forholdsvis stærk i lårene (for som bag) i forhold til læg og haser. Så tricket var lige hvad jeg manglede, da jeg har haft lidt svært ved at ramme haserne effektivt.