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Started By SilentBob (Fort Wayne, IN, U.S.A.)

Started on: 4/5/2005 7:02:01 PM, viewed 1284 times
Regular or Stiff-Leg Deadlifts?

I′ve been reading some Arthur Jones material and noticed that he recommends Stiff-Leg Deadlifts. I think that they would hit the back, hamstrings, and calves better than regular deads due to the increased ROM. The only drawback I can see is that the quads aren′t worked very hard, but I′m on a more traditional HIT routine (still split, but I might try full body soon) and work legs every week. What do you guys think?

This Topic has 15 Replies: Displaying out of 15 Replies:

B-WINE (Maastricht, Limburg, Netherlands) on 4/8/2005 5:40:21 AM

I′ve done Stiff-Legged Deadlifts before and got some good results from them, especially in the lower-back and hamstrings area.

However, this is a VERY risky exercise and when you′re form is not-quite perfect, it can set you up with a SERIOUS lower-back injury for months (especially when doing the ′traditional′ Stiff-Legged Deadlift on a platform to go for a deep stretch)! Besides, you can′t use as much weight as with the Regular, i.e., Bent-Legged, Deadlift. Therefore, I believe, it′s a less efficient exercise, at least for overall growth.

I would like to recommend you to stick to the Regular Deadlift, because it′s a more productive AND safer exercise.

Just my opinion.

bigbomber (winnipeg, manitoba, manitoba, canada) on 4/8/2005 10:35:45 AM

I have been bodybuilding for close to 25 years and have done stiff leg deads on and off over that period.I stopped doing them a few years back and since then i haven′t had any lower back pain like i had when i included these in my training.I don′t even do regular deadlifts anymore,in place i hit all the back muscles with shrugs,bent over rows with my head supported on an incline bench,chins,and pulldowns.For lower back i do hyperextensions,which in my opinion hits the spinal erectors as well if not better than deads.Everyone is built differently,i am 6 feet tall and 195 pounds with long legs and torso so i guess you could call me a hard gainer.I would like to add some info on belts.I used a belt for years on every exercise and i believe that this weakend my back.I stopped using one about 5 months ago and cannot believe the difference in how great my lower back feels and also my weights have increased .In 5 months my squat has gone up by 40 pounds.I believe the belt over the years actually made my lower back weaker.

dafortae (a, a, U.S.A.) on 4/8/2005 12:02:19 PM

I prefer trap bar deadlifts. If those cannot be performed, I prefer stiff-legged over regular deadlifts. Those just feel more natural to me. They all probably do about the same thing if you keep good form and don′t get injured.


sacredsystem (NY, NY, USA) on 4/8/2005 5:29:09 PM

I agree dafortae, trap/shrug bar deadlifts are the way to go. I used to do sumo deadlifts, but after trying them with a trap bar, they have become my favorite exercise. If you are doing a heavy duty workout, trap bar deadlifts are all you really need. However, stiff-legged do not do about the same as regular deadlifts. Nothing compares to regular deadlifts! Absolutely nothing! 🙂 Yes…..not even squats 🙂

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