Barbell Straight Leg Deadlift

enums.exercise_tag.STRENGTHenums.exercise_tag.PULL

exercise_detail.body_part: enums.body_part.LEGS

exercise_detail.description

The Barbell Straight Leg Deadlift is a compound exercise targeting the hamstrings, glutes, and lower back. It involves lifting a barbell from the floor with straight legs, focusing on hip hinge movement while maintaining a neutral spine. This exercise enhances posterior chain strength and flexibility.

exercise_detail.how_to_perform

Stand with feet hip-width apart, toes pointing forward, and the barbell over your mid-foot.
Grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Keep your legs straight but not locked, and engage your core.
Hinge at the hips by pushing them back while keeping your back straight and chest up.
Lower the barbell along your legs until you feel a stretch in your hamstrings.
Pause briefly at the bottom, then drive your hips forward to return to the starting position.
Maintain a neutral spine throughout the movement and avoid rounding your back.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.tips

Focus on hinging at the hips rather than bending at the waist to protect your lower back.
Keep the barbell close to your body to maintain balance and control.
Engage your core muscles to stabilize your torso during the lift.
Avoid locking your knees; keep them slightly bent to reduce strain on the joints.
Control the descent of the barbell to maximize muscle engagement and prevent injury.
Ensure your shoulders are retracted and not rounded forward during the lift.

exercise_detail.common_mistakes

Rounding the back instead of maintaining a neutral spine throughout the movement.
Bending the knees excessively, turning the movement into a conventional deadlift.
Allowing the barbell to drift too far from the body, increasing strain on the lower back.
Using momentum to lift the weight, rather than controlled muscle engagement.
Not hinging at the hips properly, leading to ineffective targeting of the hamstrings.
Hyperextending the lower back at the top of the movement.
Failing to engage the core, resulting in poor stability and control.
Lowering the barbell too quickly, reducing muscle tension and control.
Lifting with the arms instead of focusing on the hip hinge and leg muscles.
Not maintaining a straight leg position, reducing the effectiveness of the exercise.