STIFF-LEG DEADLIFT

Want to hit your hams and glutes hard? This is the deadlift variation for you. You perform this movement as you do the conventional deadlift, except that the knees are straight. Don't sacrifice form for range of motion. You don't need to do this exercise off the edge of a bench to gain distance. Also, if you round your back to touch the floor, you may never get up. Play it safe, stick with the proper movement, and eventually the flexibility will come.

1. Stand with the feet hip-shoulder-width apart and hold a barbell in both hands with an overhand grip. Inhale.
2. Lean forward from the hips, keeping the head up, the shoulders back, and the chest out.
3. Slightly unlock the knees and, as you lean forward, allow the bar to move out in front of you.
4. Push the hips backward and lean forward until the torso is level to the floor or lower, as long as the back stays flat or arched. Stop the ROM if the back starts to round.
5. Maintain this position and exhale while pulling your torso back into the starting position.

For a change of pace from stiff-leg barbell deadlift, try the movement using dumbbells. You perform stiff-leg dumbbell deadlifts in a manner similar to the barbell version-just keep the dumbbells close to your legs, holding them in an overhand grip. Some people find holding the dumbbells in a parallel fashion on the side of the thighs easier.