How to Improve Straight-Leg Deadlifts

The straight-leg deadlift is one of the most effective ways to work out your hamstrings. Mimicking the action of picking something up off the floor, the deadlift requires tremendous strength from your hamstrings, glutes and lower back. However, if it is done incorrectly or with improper form, the move can cause lower-back pain. Learn the correct deadlift technique to improve your lift and increase the strength and flexibility of your hamstrings.

Things You'll Need

  • Barbell
  • Two dumbbells (optional)
  • Three-inch high block or thick weighted plate (optional)
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Instructions

    • 1

      Stand with your feet roughly shoulder width apart with your feet planted firmly on the ground beneath the bar. You can also stand on an elevated platform, such as a wooden block or thick weighted plate, to increase the lift's range of motion and get a better stretch in your hamstrings.

    • 2

      Bend over and grasp the barbell with an overhand grip, then lift it to a standing position with the bar lying across your thighs. Your hands should be shoulder-width apart and centered evenly on the bar. Keep your arms locked at the elbows, your knees extended but not hyper-extended, and your chin facing forward for the duration of the lift.

    • 3

      Lower the barbell to the floor by pushing your hips backward. Keep the bar close to your body for better leverage, with your knees straight and your back in a flat neutral position. Lower the bar until you feel a mild stretch in your hamstrings and lower back. If your back starts to round, you've lowered the bar too far.

    • 4

      Lower the bar as far as you can without rounding your back, then stand back up to your original position by pushing your hips forward. Do not bounce at the bottom of the lift, as this could put tremendous pressure on the vertebrae in your lower back. Repeat six to eight times at first, until you gradually build up enough strength for more sets and reps.