What Is The Deadlift

The deadlift is probably the best raw test of strength and one of the most effective strength training exercises. This is a key primary exercise, which means that it is one of the most important lifts done in resistance training. This will be one of the cornerstones of most strength programmes and if it isn’t done through the conventional deadlift, then it is represented through the hex bar deadlift. It is at the same time a very simple exercise, yet is very technically challenging.

What Is The Straight Leg Deadlift

The straight leg deadlift is a hamstring and lower back accessory exercise. It is also an excellent way to isolate and simplify the learning of the hinge movement pattern. It is much less of a full body exercise than the conventional deadlift, however it puts a lot of stress on the muscles of the hamstrings.

The Similarities Between The Deadlift and the Straight Leg Deadlift

Both Are Hinge Movements

There is often confusion among beginners with these two exercises because they can appear similar to a beginners eye. This is because they are both hinge exercises and therefore both require the technical concentration of learning how to position the lower back.

Both Target the Posterior Chain

The deadlift and the straight leg deadlift primarily work the posterior chain, meaning they create adaptations to very similar muscle groups.

Both Are Technically Challenging

Unfortunately for a great deal of people, hinging can be very technically challenging. This means deadlifting with great technique and straight leg deadlifting with great technique is a very challenging thing to do.

The Differences Between The Deadlift and the Straight Leg Deadlift

Technical Differences

The key technical difference between the deadlift and the straight leg deadlift is the movement of the hips. In the deadlift, the hips travel towards the floor during the downward phase of the movement, the weight touches the floor and the full lower body is used to lift the weight from the floor. Whereas in the straight leg deadlift, the hips bend only slightly at the top of the movement, then stay fixed in place as the chest moves towards the floor. This means that the weight pulls predominantly on the hamstrings rather than the full body.

Different Adaptations

This nuance of technique means that the adaptations are very different. The deadlift is incredible for creating strength adaptations in the entire lower body, whereas the straight leg deadlift is an accessory exercise that aims to strengthen predominantly the hamstrings.

Weight Selection

The technical difference between these exercises means that the conventional deadlift can be loaded with much more weight than the straight leg deadlift. If you have a very strong deadlift, do not think that you will be able to use a similar load on the straight leg deadlift as it cannot be loaded with comparable weights.

Programming Considerations

Thankfully, this is not an either or decision. I often include both the deadlift and straight leg deadlift in the same training programme, on different training days. The deadlift is typically a primary of one session used to increase strength of the full lower body and then the straight leg deadlift will be placed as a secondary in a different training session to add some working sets to the muscles of the hamstrings. This ensures that in the programme the individual is getting enough volume to the hamstrings to obtain good levels of adaptation.