Overview of the rigid leg deadlift:
The rigid deadlift is a variation of the deadlift and is an exercise that primarily targets the hamstring muscles.
The rigid leg lift has long been considered a “leg” variation of the deadlift, despite the fact that all hip articulation movements primarily target the hamstrings. A reasonable option for increasing the frequency of training and working out the movement pattern would be to do hard leg lifts on leg work days and another variation of deadlift on back or pulling days.
The hip joint is the most important movement pattern, so it’s important to find a variation that you feel comfortable doing (if you can) and work on it.
The leg press is best used during leg and/or full-body workouts.
Instructions for performing the blunt leg lift:
1-Position the barbell over the top of your shoelaces and assume a hip-width stance.
2-Bring your hips back and lean forward until your torso is almost parallel to the floor.
3-Reach down and grasp the bar in a double grip at shoulder width.
4-Make sure your spine is neutral, your shins are upright, and your hips are about the same height as your shoulders.
5-Push off with your whole foot and concentrate on pushing off the floor.
6-Make sure the barbell goes in a straight line as you straighten your knees and hips.
7-Once you’ve locked your hips in place, perform the reverse motion by pulling your hips back and leaning forward.
8-Return the bar to the floor, drop and repeat the required number of repetitions.
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Tips for performing pull-ups on stiff legs :
1-This style of pull-up looks VERY similar to regular pull-ups, only the lifter starts with higher hips and a vertical shin angle. The hips and shoulders will be about the same height.
2-Do not allow the bar to deviate from your body during the lift.
3-You can start them in a standing position (similar to the RDL or American Deadlift) or from the floor.
4-Keep your knees soft and make sure the movement is mainly in your hips. There should be no movement in the spine – don’t concentrate on arching the back.
5- The position of the neck is very individual – some people prefer a neutral neck position (i.e. keep their chin tucked in throughout the lift), while others prefer to look slightly up. Here are some factors to consider:
- If you are among those who have a more extended neck (e.g., athletic build), you will likely be more effective at maintaining a neutral position while gathering your chin.
- On the opposite end of the spectrum, if you have a predominant flexion (especially in the thoracic spine-the upper back), you’re better off looking slightly up, as this will promote more extension.
- Experiment with each option and see which one works best for your individual anatomy and biomechanics.
6-Don’t worry about retracting your shoulder blades, it’s unnecessary and doesn’t carry over to deadlift.
7-Make sure you wrap your thumbs around the bar and don’t use a false grip. Squeeze the bar as tightly as possible, as if you are trying to leave your fingerprints on it.
8-When you do the hip hinge, you should naturally notice the weight shifting to your heels. However, don’t shift the weight so aggressively that your heels go up.
9-As a continuation of the previous point, if you focus on keeping the weight entirely on your heels, you won’t be able to effectively engage your quadriceps at the beginning of the lift and therefore will be slow to get out of the flow. So to combat this, you should focus on moving the entire foot – you need 3 points of contact: the big toe, the little toe, and the heel.
10-Make sure your elbows stay locked. Don’t actively extend your triceps, but make sure your elbows stay in a neutral position.