You can either do bent knees or straight
leg deadlifts using the trap bars.
Not exact matches
think pistol squat, TRX suspended lunge, Bulgarian split squat, single -
leg deadlift, squats and step - ups
using a bosu ball; single arm work such as one arm dumbbell or chest press on a fitball, single arm rows or renegade rows.
Examples: think pistol squat, TRX suspended lunge, Bulgarian split squat, single -
leg deadlift, squats and step - ups
using a bosu ball; single arm work such as one arm dumbbell or chest press on a fitball, single arm rows or renegade rows.
It is very difficult to overload your lower body muscles
using kettlebells whereas squats and
deadlifts using an Olympic bar are an effective way to strengthen your
legs.
So, for
leg days, I have to
use a Smith machine to squat and during lower back sessions, I
deadlift using the Smith machine.
Fast - twitch muscle fibers are best trained with higher intensity levels, and since unlike
leg curls romanian
deadlifts allow you to
use heavy weights, this exercise works great for overloading the hams.
The list of exercises that you can
use is virtually endless, including burpees, sit - ups, pull - ups, push - ups, squats, crunches, bicep curls, triceps dips, sprints, shoulder presses, flys,
leg raises, calf raises, bench presses and
deadlifts.
For Stiff -
Legged Deadlifts only perform a «heavy» day on the first training day of the week - on the other two days have «light» days for Stiff -
Legged Deadlifts (again,
using about 70 % of your «heavy» day weights).
Lift your other
leg and hinge forward into a SL
Deadlift,
using the form tips above.
Use the wall for support as you stand fully, then hinge forward at the hip into a single
leg deadlift.
Because your
legs are a massive muscle group that
use compound movements to squat,
deadlift and stabilize with the core.
To put it simply, compound exercises are movements that
use more than one joint (squats,
deadlifts, bench press, shoulder press, barbell row etc.), contrary to isolation exercises that
use only one joint (think
leg extensions, bicep curls and triceps extensions)
Whenever someone asks me the best exercises to do for their
legs, I will obviously start to mention all of the various versions of squats,
deadlifts, lunges, etc. that they can
use to build
legs of steel that are both strong and functional.
Performing eccentric isometrics with any type of Romanian
Deadlift (RDL)
using a barbell or dumbbells, as well as single
leg variations are perfect.
Once you have decided whether you want to
use an overhand or a mixed grip for your
deadlift, grasp the barbell in your preferred style with your hands placed either side of your
legs, just outside the shins.
You CAN and should train your bodyparts more frequently, especially if you're
using exercises that overlap, e.g.
deadlifts and squats both stress similar muscle groups yet you could work
deadlifts on a «back» day and squats on a «
leg» day and still call it working a bodypart once per week.
Bezerra et al. (2013) compared the conventional
deadlift and the stiff -
legged (Romanian)
deadlift variations,
using 70 % of 1RM.
I
use a full - body flexibility routine I learned from Dr. Nicholas Romanov at the Pose Method, and my stability work includes low weight single -
leg deadlifts, Romanian
deadlifts, half - kneeling chops, standing chops, «running ankle pulls» of my own design, wall sit - ups, etc..
With that disclaimer (I was a lawyer), I have had success
using the suitcase
deadlift and the single
leg deadlift.
Full Squats: 2 sets of 15 — 20 reps Wide Squats: 2 sets of 15 — 20 reps Bulgarian Split Squats: 3 sets of 15 — 20 reps per
leg High Step Ups: 3 sets of 15 — 20 reps
Deadlifts: 3 sets 15 — 20 (per
leg if
using single
leg version)
Next,
using a «stiff -
legged deadlift» movement, lift the dumbbell off the floor, come up to ALMOST vertical (don't come to fully vertical so that you maintain tension in the lower back muscles).
Use slightly bent knees (or go very light if you are performing stiff
leg deadlifts or Romanian
deadlifts).
Stiff
Legged Deadlift The Stiff
Legged Deadlift is
used to work your hamstrings.
Knee wraps can be
used for heavy squats,
deadlifts, and very heavy
leg presses.
If you find you STILL can't get it, another trick I like to
use is to do a set of stiff -
legged deadlifts right before squatting... not heavy, but just enough to «wake up» the hamstrings and get them activated so they're easier to feel in this squat movement (you could potentially even do a light set of leg curls if you also can't feel your hams during Stiff - Legged Deadlifts,
legged deadlifts right before squatting... not heavy, but just enough to «wake up» the hamstrings and get them activated so they're easier to feel in this squat movement (you could potentially even do a light set of leg curls if you also can't feel your hams during Stiff - Legged Deadlif
deadlifts right before squatting... not heavy, but just enough to «wake up» the hamstrings and get them activated so they're easier to feel in this squat movement (you could potentially even do a light set of
leg curls if you also can't feel your hams during Stiff -
Legged Deadlifts,
Legged DeadliftsDeadlifts, too).
Personally, I gain strength quickest
using 4 - 6 reps for all upper body movements, 3 - 5 reps for
deadlifts, and 8 - 10 reps for squats /
leg movements.
Not only do
deadlifts use your
legs, but several other muscles in your body.
For Hack Squats, Romanian
Deadlifts, Lying Leg Curls and Leg Abductors, Dwayne Johnson
uses 12 reps. To finish his
legs workout, The Rock works his calves with both standing and seated calf raises.
So avoid anything you're doing that
uses your
legs, including the traditional squats,
deadlifts, burpees, and
leg weighted machines.
Overhead Squat 1 set of 12 (Core) Suitcase
Deadlift 1 set of 15 Medicine Ball Slam 1 set of 10 Wood Chopper 1 set of 15 Band Crunch 3 sets of 15 Weighted Crunch (With rope you
use for tricep pull downs) 3 / 15 Hanging
leg raises 3 / 15 Incline Bench Hip Thrust 3 / 15 Side Plank 2 sets of 1 min (each side) Hanging Oblique Crunch 3 sets of 20 You really need to dedicate an entire day to abs, or mix it in with your
legs.
In
deadlifts, hip extension moment is increased with heavier loads, with a conventional rather than a sumo stance or a hex - bar, and by
using a straight -
leg technique.
Results When they did the
deadlift with the trap bar the participants had to work the upper
leg muscles - the vastus lateralis to be precise - harder than they did when they
used the straight barbell.
FIRST incline press
using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press
using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8
leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine
leg curl 1 x 15 - 20
leg press on angled
leg press 1 x 8 - 10 stiff -
legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest
leg press calf raise 1 x 20
leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for
using this program in your weight lifting routines:
To get the greatest results,
use compound exercises such as squats,
deadlifts, lunges and
leg presses.»
I prefer doing
deadlifts with a bar, not that you can't do them
using dumbbells, but bar is the right choice when it comes to this sexy
legs exercise.
There are several
deadlift variations, classifiable by the type of barbell
used, and the technique
used (sumo, conventional, stiff -
legged, Romanian).