To revisit this article, visit My Profile, then View saved stories. As you hinge, naturally allow your right arm to drop toward the floor, creating less tension in the band. As a result, your workout becomes more efficient, since you’re working many muscles with just one exercise. Shift your weight to your right leg, and while keeping a slight bend in your right knee, raise your left leg straight behind your body, hinging at the hips to bring your torso parallel to the floor, and lower the weight toward the floor. Ad Choices, 10 Deadlift Variations to Light Up Your Legs and Butt. Using a resistance band for a deadlift is a good way to train your posterior chain if you don't have access to a lot of weight or equipment, since it's hardest at the top of the movement and challenges your lockout strength (when your glutes need to kick in and fire at the top to complete the move), says Gentilcore. Stand with your feet hip-width apart, holding a dumbbell in each hand. Stiff Leg Deadlift Muscles Worked How Far Apart Should Your Feet Be During a Deadlift?. By Amy Marturana Winderl, C.P.T. This is starting position. Plus, because it’s unilateral, you’ll be working on any strength imbalances too. Split-Leg Deadlift. Return your right foot to the floor to return to your starting position. The Romanian Deadlift (RDL) is a great exercise for the hamstrings, glutes and back. To perform this one get into a wide stance and sumo deadlift the barbell to the start position. In the standard sumo deadlift, the lifter stands in a wide stance on the barbell with their feet almost touching the edges of the plate. Slowly reverse the movement, bending your knees and pushing your butt back to lower the weight back to the floor. The wide stance also provides a fairly stable base of support so you don't have to deal with the balance issues that you have with single-leg RDLs and thus makes for a very fast learning curve, even for those that don't do much single-leg training. Stand behind a barbell with your feet about shoulder-width apart. and Christa Sgobba. Push your butt far back and keep your back flat. Learn how to correctly do Wide-stance Plank with Leg Lift to target Glutes, Hamstrings, Abs, Delts, Hips, Total Body with easy step-by-step expert video instruction. Unless you’re a powerlifter in a deadlifting competition, there’s no “right” way to deadlift—choose the variation that works for you. Pause there and squeeze your butt. The number one reason for people adopting a wide deadlift stance is mobility. Keeping your core tight, push through your front heel to stand up straight. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. This technique is well suited to lifters of all physique type and because it shortens the lever arm, it is especially beneficial to those who are long in the torso. Your torso should be almost parallel to the floor, and the weights should reach your shins. Stand with your feet hip-width apart, knees slightly bent. Buy Three, Get One Free - Just add four to your cart. Your torso should be almost parallel to the floor. Stand with your feet together, holding a dumbbell in each hand in front of your legs. This is the group of muscles stretching from the back of your thighs up to your mid-back. There should be enough slack in the band so you don’t feel tension yet. (The more you turn your feet out, the more this move will work your inner thighs.) This is another great deadlift variation for anyone just getting started—plus it’s super convenient for those who don’t have much equipment. Depends on what you consider "wide". While this is the version most people associate with the word deadlift, you certainly don’t need to deadlift this way—choose whichever variation feels best for your body, says Gentilcore. Stand with feet wider than shoulder-width apart, knees slightly bent, and toes angled out. Step 1 Stand in a slightly wider than shoulder-width stance with toes pointed outward. Single leg deadlifts work the hamstrings more In the straight leg deadlift, you keep the legs straight – there is no knee bend. Barbell or dumbbells from the ground and rising to a standard deadlift deadlift and wide stance paper plate towel! Such a thing as too wide of a stance efficient, since you re! Variations that can be a little wider, but try to keep the bar especially. 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