Deadlifts are one of the most important basic exercises and train almost the entire body. The deadlift variation with straight legs mainly works the posterior muscle chain. This includes the lower back, gluteus maximus (buttocks) and the back of the thighs. The exercise is performed with barbells. The difference to the Romanian deadlift is the range of movement. In the deadlift with straight legs, the barbell does not stop at shin height as in the Romanian deadlift, but below, so that the weight plates touch or almost touch the floor.
Exercise
Deadlift
Deadlift with barbell and straight legs
Type: Bilateral
Rest: 180s
Tutorial
1
Position a barbell on the floor and stand with your feet hip-width apart.
2
Bend forward with your upper body and push your hips back. Keep your legs fully extended. Grip the barbell slightly wider than shoulder width. Palms facing backwards.
3
Lift the barbell vertically upwards until you are standing completely upright. This movement is performed by pushing your hips forward and straightening your upper body. Keep your arms straight and the weight close to your body. Exhale as you do this.
4
Lower the barbell vertically again until your bottom can no longer move backwards and the back of your legs are stretched. This movement is performed by pushing your hips back and bending your upper body forward. Legs remain fully extended. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Find a stable stance before you start and shift your weight evenly onto your feet. Not too much on your toes and not too much on your heels. Keep your legs fully extended and engage your entire core throughout the exercise. Always move the barbell along your body and never hold it too far away from your body. This creates torque on your spine, which can lead to serious injury. Always keep your back straight and avoid a hunched back. If you notice that you are getting a hunchback in the lumbar region, choose a lighter weight. Perform the movement smoothly and in a controlled manner and don't drop the barbell.
Muscle groups
Primary
Thighs (hamstrings)
Secondary
Gluteus Maximus
Tertiary
Back extensor
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