muscle mass scale How to Deadlift like a Silverback Gorilla - Perfect form for the Stiff-Legged Deadlift

The Stiff-Legged Deadlift is one of THE best exercises for targeting the hamstrings. It puts a great stretch on the hams and allows for heavy weight to be used, which the hamstrings THRIVE on (they're primarily fast-twitch muscle fibers and they respond best to heavy loads and lower rep ranges).

The Stiff-Legged Deadlift, however, is also one of the exercises most often done incorrectly...which at best, doesn't hit the hamstrings very well, but at WORST, can lead to massive injury to the lower back.

Right now, you're going to learn a little setup cue that will literally FORCE your lower back into the perfect position for performing the Stiff-Legged Deadlift. This will protect your lower back AND help you put greater stretch on the hamstrings at the start of the movement.

Basically, it's going to make everything about the SLDL better.

And all you have to do is lift like a Silverback Gorilla...

I'll explain...because yes, I fully realize this statement absolutely NEEDS explaining.

When you step up to the bar, your knees should be somewhat bent and stiff. And this is where people most often go wrong.

Because in attempt to "get a better stretch" on the hamstrings, they will quite often round the lower back over so they can reach down further. In fact, you'll often see people using smaller plates or standing on a platform or bench so they can lower the bar down further.

This is generally NOT a good thing to do to your lower back.

Aside from purposefully doing round-back lifting with light weight (which is an old Russian technique known as awkward position lifting) to strengthen the body in those "bad" positions, lifting heavy loads with a rounded lower back can put tremendous pressure on the discs in your spine.

As you can see in this picture, when the back is rounded, the lower back is taking the brunt of the upwards force when you do the lift in the incorrect position.

So what we're going to do is go "silverback" with our body position.

Grip the bar and PRETEND to start to pull...but DO NOT pull it off the ground. Use your grip on the bar to just develop upwards-pulling tension in your upper back and shoulders.

Now, once you have tension in the upper back, develop tension in your hamstrings by lifting your hips. You're going to DO this by pushing with your heels...imagine as though you're doing a leg press against the floor.

This will give you tension through the glutes and hamstrings and will tilt your pelvis forward (anterior tilt), automatically putting an arch into your lower back because it's the "low" point between the two areas of your body you're trying to push upwards!

This will put you in "Silverback" position.

Your lower will be arched...now it's your job to maintain that arch as you fire the hamstrings and pull the bar off the floor.

So once you've got tension in the upper back and the hips, SQUEEZE the bar off the floor. DO NOT pop it off the floor. Imagine as though the bar is stuck in something sticky...if you try and pop it off the floor, it won't go anywhere. If you apply controlled power to the bar, it will come up.

This bottom phase is KEY to hamstring activation.

Here's the mental trick I like to use...DO NOT focus on lifting the bar. The bar is simply the means to an end...and that end is hamstring activation.

Instead I want you to try and visualize your hamstrings pulling DOWN, as though they're little men pulling downwards on pulleys in order to raise the load on the other side of the pulley. Your hips are the pulley and your muscles are the ropes.

Continue the movement to the top position, then lower back down slowly.

Personally, I prefer to set the bar back down on the floor in between every rep so that I can reset my back position into this "perfect" position on every single rep. This is absolutely CRITICAL when you start using very heavy weights...(to give you an idea, I've gone as high as 495 lbs with this exercise using this technique).

It's not wrong to continue immediately with the next rep with a light touch on the floor, or keeping the plates just off the floor...just be VERY sure you're strong enough to maintain that lower back arch while you do so. If you find your lower back starting to round over, use the floor-reset on each rep from there forward, if you want to continue the set.

This will help save your lower back and better work your hamstrings.

muscle mass scale How to Deadlift like a Silverback Gorilla - Perfect form for the Stiff-Legged Deadlift
47 Likes	47 Dislikes
4,792 views views	17K followers
Sports	Upload TimePublished on 26 Sep 2014

Related keywords

weight training weight loss,powerlifting federations,bodybuilding quotes,weight training near me,bodybuilding motivation,mass building exercises,muscle mass index,muscle mass percentage men,training significado,leg workouts with dumbbells,deadlift record,gluteus medius tear icd 10,hamstrings workout bodybuilding,sldl-p,bodybuilding exercise,training with hinako,stiff legged deadlift dumbbell,hamstrings stretches,deadlifts variations,lower back stiffness,deadlifts vs squats,powerlifting records,powerlifting exercises,leg training with dumbbells,deadlifting benefits,deadlift workout,training point,leg workouts for mass,fitness your way,leg workouts for men,training deporte,hamstrings workout reddit,gluteus maximus,gluteus maximus muscle test,lower back workout,fitness quotes,muscle cramps,bodybuilding bangladesh,sl dl5,muscle milk,leg workouts at the gym,muscle and fitness,fitness near me,glutes exercises,hamstrings tight stretches,mass building back workout,fat loss workout plan,leg training with bad knees,fat loss diet for men,glutes activation,fat loss exercises,gluteus medius syndrome,fitness models,fitness evolution,romanian deadlift single leg,glutes machine,muscle mass protein,exercises อ่านว่า,gluteus medius weakness,leg workout routine for women,fitness tracker,romanian deadlift vs deadlift,deadlift urban dictionary,bodybuilding bd,glutes workout at home,hamstrings workout for sprinters,glutes not firing,training camp,hamstrings workouts,powerlifting routine,training wheels,lower back pain right side,hamstrings workout for baseball players,muscle mass diet,stiff legged deadlift catalyst,hamstrings workout without weights,exercises using adjective,stiff legged deadlift lower back,deadlift one leg,deadlift перевод,hamstrings bodyweight exercises,deadlift wiki,deadlifts injured back,romanian deadlift gif,glutes and hamstrings,leg training for running,muscle memory,sldl muscles worked,fat loss pills,sldlfp solidworks,leg training gym,deadlift borderlands,training mask,deadlifts for back,gluteus medius function,leg workout at home,gluteus maximus muscle movement,lower back stretches,stiff legged deadlift barbell,lower back pain left side,gluteus maximus muscle origin insertion and action,exercises แปลว่า,fat loss vs weight loss,mass building bicep workout,gluteus maximus muscle exercise,fitness singles,muscle shoals,mass building chest workout,muscles of the body,deadlift with kettlebell,leg workouts with weights,leg workouts for beginners,exercises for oblique,fat loss breakfast,sldl form,hamstrings workout deadlift,leg workouts without weights,deadlift hashtags,muscle pain,muscles,glutes before and after,glutes kickback,powerlifting meets near me,glutes pain,lower back muscles,training que es,mass building shoulder workout,weight training hobby,powerlifting shoes,exercises on conditional sentences type 1,muscles of the leg,hamstrings workout beginner,deadlifting socks,sldl reach,leg workouts without squats,muscle mass supplement,sldl db,deadlifts with dumbbells,stiff legged deadlift benefits,deadlifting belt,leg workouts for runners,muscle cars,training center garmin,gluteus medius tendinopathy,leg workouts for bad knees,exercises for pelvic floor,deadlifting without shoes,deadlifts sur jambes raides,lower back pain during period,stiff legged deadlifts vs regular,exercises for rotator cuff,hamstrings workout with dumbbells,hamstrings extremely tight,hamstrings very tight,leg training without squats,weight training program,weight training vs cardio,gluteus maximus muscle definition,leg workouts with bands,deadlifting bad for you,fitness 19 hours,gluteus medius muscle (muscle),mass building meal plan,hamstrings muscoli,lower back pain treatment,exercises for glute,deadlifting straps,leg training without weights,weight training for swimmers,powerlifting belt,stiff legged deadlift for glutes,bodybuilding steroids,deadlift day,leg training frequency,exercises แปล,deadlifting calories burned,leg workouts for women,bodybuilding routine,hamstrings workout gym,fitness 1440,gluteus medius innervation,hamstrings workout on total gym,hamstrings workout for mass,exercises present simple,muscle cars for sale,weight training for women,deadlifts straight leg,hamstrings muscles,bodybuilding meal plan,bodybuilding logo,gluteus maximus muscle group,deadlift standards,training gym,deadlift norms,exercises for sciatica,leg training for cycling,fat loss forever,deadlifts with pause,mass building arm workout,hamstrings workout at home,lower back pain home remedies,deadlifts and doughnuts,deadlifts traduction,leg training for strength,fat loss forever pdf,lower back pain medicine,fat loss tips,exercises for lower back,muscle mass weight,lower back pain while sitting,fitness watch,deadlifts are good for,stiff legged deadlift with dumbbells,exercises for back best,hamstrings workout routine,deadlifting slippers,glutes stretch,deadlift orm calculator,romanian deadlift muscles,romanian deadlift bodyweight,mass building shoulder exercises,lower back pain exercise,fitness blender,lower back muscle pain,sldl dumbbell,gluteus medius tendon,deadlifts single leg,muscle maker grill,muscle massage gun reviews,powerlifting gear,deadlifts types,training traduccion,powerlifting program,deadlift bar,muscle mass loss,gluteus medius insertion,gluteus maximus muscle,glutes definition,romanian deadlift vs good morning,mass building workout routine,stiff legged deadlift crossfit,gluteus maximus muscle insertion,muscle mass percentage chart,romanian deadlift with dumbbells,mass building back exercises,leg workouts for women at the gym,stiff-legged deadlift/good morning,leg workout plan,muscle spasm,deadlift reddit,fitness pal,gluteus maximus muscle tear,gluteus medius exercise,hamstrings deutsch,muscle up,glutes workout gym,powerlifting weight classes,romanian deadlift youtube,muscle twitch,muscle mass definition,romanian deadlift bodybuilding,leg workouts,lower back pain causes,powerlifting world records,romanian deadlift athlean x,bodybuilding forum,leg workouts to do at home,deadlifting without a belt,muscle massager gun,gluteus maximus muscle action,fat loss foods,training force,romanian deadlift benefits,leg training for runners,weight training at home,fat loss workout,training peaks,leg workout bodybuilding,hamstrings muscles workout,bodybuilding wallpaper,powerlifting gym,fitness 19,lower back exercises,powerlifting near me,gluteus maximus muscle origin,exercises things in the classroom,muscle knots,weight training guide,glutes bridge,mass building chest exercises,exercises on prefixes and suffixes intermediate level,powerlifting diet,powerlifting workout,muscle mass percentage,muscle strain,exercises present simple tense,gluteus medius workouts,gluteus maximus muscle workout,bodybuilding tips,training wheels letra,sldl benefits,bodybuilding uk,deadlift glute pain,hamstrings tight back pain,gluteus medius strain,muscle atrophy,gluteus maximus muscle pain,weight training for runners,lower back pain reason,weight training for beginners,gluteus medius tendinosis,fitness equipment,leg training for boxing,fitness connection,fitness sf,leg training testosterone,fat loss macros,leg training machines,gluteus maximus muscle function,muscle mass workout,leg training at home,hamstrings anatomy,glutes anatomy,deadlift types,hamstrings workout with weights,weight training workouts,fat loss plateau,sldl lift,hamstrings tight lower back pain,deadlifting with lower back pain,leg workouts for women at home,lower back pain,training center,romanian deadlift exrx,fitness factory,hamstrings tight exercises,deadlift powerlifting program,glutes meaning,hamstrings exercises,bodybuilding poses,gluteus medius and minimus,powerlifting competition,mass building program,leg training program,gluteus medius stretch,gluteus medius injury,gluteus maximus muscle type,training wheels lyrics,sldl or rdl,muscle mass calculator,dumbbell deadlifts,deadlift world record,muscle relaxers,gluteus maximus muscle origin and insertion,fat loss diet,deadlifting every day,lower back muscle spasm,stiff legged deadlift bodybuilding,fat loss meal plan,fat loss extreme,mass building diet plan,stiff legged deadlift vs regular,gluteus medius pain,gluteus medius origin and insertion,sldl vs rdl,exercises on paragraph writing,romanian deadlift lower back,muscle mass for women,mass building workout programs pdf,deadlifts and donuts,leg workouts for strength,weight training to lose weight,bodybuilding gym,gluteus maximus muscle shape,deadlifts on smith machine,mass building protein shake,leg workouts without equipment,leg training for mass,stiff legged deadlift db,hamstrings yoga,stiff legged deadlift form,stiff legged deadlift muscles,bodybuilding supplement,muscle mass gainer,hamstrings super tight,gluteus minimus muscle,weight training for seniors,stiff legged deadlift muscles used,deadlifting twice a week,bodybuilding movies,mass building steroids,fat loss surgery,weight training for women over 50,training shoes,leg workout machines,lower back pain relief,deadlifts different types,romanian deadlift form,deadlifts muscles worked,romanian deadlift crossfit,leg workouts with free weights,gluteus maximus muscle diagram,romanian deadlift substitute,sldl crossfit,gluteus maximus muscle location,powerlifting equipment,fitness classes near me,leg workouts with barbell,leg training bodybuilding,leg workout without squats,fat loss heart rate,weight training exercises,deadlifting for beginners,fat loss calculator,training me,exercises definition,stiff legged deadlift muscles worked,leg workouts at home,lower back dimples,sldlfp file,powerlifting watch,mass building bicep exercises,romanian deadlift barbell,sldlfp,fitness centers near me,weight training app,gluteus medius trigger points,sldl weightlifting,muscles of the back,leg training benefits,leg training for beginners,training day,romanian deadlift smith machine,muscle mass chart,mass building diet,training shed,romanian deadlift standards,glutes muscles,deadlifting in squat shoes,leg training calisthenics,sdlp,gluteus medius muscle,deadlift form,leg workout with dumbbells,weight training schedule,deadlifting 3 times a week,glutes sore,exercises and technical solution in calculus,deadlifts muscles,powerlifting knee sleeves,deadlift program,muscle massage roller,fitness center,leg workout for strength,hamstrings traduzione,sdlc,deadlifts form,bodybuilding protein,deadlifts benefits,glutes meaning in bengali,weight training equipment,muscle mass and bmi,weight training routines,powerlifting singlet,fat loss monitor,leg workouts to jump higher,gluteus maximus muscle stretch,bodybuilding diet,hamstrings stretch,deadlift 101,exercises for lower back pain,romanian deadlift form gif,stiff legged deadlift vs rdl,hamstrings workout results,weight training shoes,stiff legged deadlift dumbell,mass building protein,deadlifting a car,stiff legged deadlifts dumbbell,sld laser,hamstrings workout list,bodybuilding video,hamstrings exercise,gluteus medius tear,hamstrings workout machine,hamstrings workout without equipment,mass building leg workout,sldl workout,gluteus medius,