Straight Leg Deadlift Progressions:
Thank you for joining me for a Wednesday lesson on the straight leg deadlift. We will be using variations of this exercise in our training so use this lesson to develop excellent technique and build the strength that you will need to perform this exercise. The straight leg deadlift is highly versatile and depending on the variation you choose you will find each variation trains you differently. When performing the straight leg deadlift you will notice the hamstrings and glutes going through a complete range of motion and the stabilizers of your lower back having to work. In order to keep your back flat and allow the hip extensors to perform this lift, your erector spinae muscles (lower back) will be a big focus. Please make sure that the hip is the only pivot point and not your back!
The first variation we will learn is the standard straight leg deadlift. I recommend starting the lift at the top of the movement, as it is often beyond most people’s flexibility limitations to pick the bell up off the ground at first. As you lower the bell keep your back flat, feel your hips hinge, and set the weight back toward your ankles, not out front of your body. Remember to keep your head in a straight line with your back too. People commonly want to look up as they come down, extending their neck. Use this exercise as a way to learn the hip-hinge and the extreme variation of the bend/extend pattern. You can change the difficulty by modifying the weight you are lifting or progressing to a more challenging variation.
The second variation is the one leg straight leg deadlift. This variation will take all of the cues you practiced in the first variation and add a balance component to it. You may also notice that your lower back fatigues quicker than your legs with this variation. This is because you may perform more overall reps, one leg at a time, but your back is having to stabilize with every lift regardless. It may also be due to the fact that you are having to maintain greater stability in your core, back and abdomen when standing on only one leg.
The final variation of this exercise is the straight leg, one leg clean. Before practicing this exercise, you should have developed an excellent kettlebell clean and feel comfortable with the kettlebell in a rack position. Using the technique and the balance that you have developed from the previous exercise, you can take the deadlift into the power phase. As with all cleans and deadlifts, keep the bell close to your body as you hip-hinge and accelerate the bell upward. This variation is very challenging on your legs, balance and technique so go light until you nail it.
Today’s practice may make you sore in your glutes and hamstrings and maybe your upper and lower back. Lower back soreness isn’t a bad thing as long as it’s from good technique. Be careful with these muscles and do plenty of range of motion drills and stretching if you get tight. I also recommend foam rolling to help chronically tight muscles. When you are trying to improve mobility in your back, remember that lower back tightness almost always comes from hip tightness. Stretching, rolling or moving the muscles in your back may not solve the problem until you address the tightness in your hips. I am a huge believer in the importance of hip and shoulder flexibility and as we continue I will show you ways to improve in this area.
Thanks for reading!
Peter Hirsh
