PURPOSE
The Straight-Leg Deadlift is a variation of the Deadlift that further challenges the muscles in the lower back, hips, and legs.
Figure 14-5 breaks down the exercise as it would be conducted by an individual Soldier using a straight bar and dumbbells:
STARTING POSITION
● The starting position for the Straight-Leg Deadlift using the straight bar is the Straddle Stance position.
Hold the bar with a grip suited to the Soldier’s capability, the equipment, and the goal of the exercise session.
Keep the knees slightly flexed—not locked—and in the same flexed position throughout the exercise.
COUNT
● From the starting position, flex forward from the waist, keeping the head aligned with the spine to avoid extending the neck.
● While keeping the back straight, bend over until the back is parallel to the ground.
Slightly adjust knee flexion to increase the engagement of the hamstring muscles in the back of the thigh.
● After a brief pause, reverse the movement to return to the starting position.
● Always lift a weight that can be controlled throughout the range of motion.
● Use the same movement with different grips for the kettlebell and dumbbell versions of this exercise.
REPETITIONS
● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.