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Overview
Lower back muscle pain can be reduced by strengthening the erector muscles using the straight legged deadlift. Straight leg deadlifts are useful for isolating stress directly on the lower back and spinal erector muscles. Stress is also placed on the buttocks and the hamstring muscles. Because getting the full range of motion is difficult when standing on the ground, this exercise is usually performed while standing on an elevated surface.
The elevated surface is helpful because the weights will otherwise touch the ground before you are able to fully bend at the waist. Doing this exercise on a platform allows you to lower the bar all the way down to your feet without the weights on either side touching the ground first. If you don’t have an elevated platform to stand on, a bench or a block of wood will also help you to get the full range of motion.
Setup
Place the proper amount of weight on an Olympic barbell and take a grip with the hands approximately shoulder width apart. For a better grip, many body builders choose to take an overgrip with one hand and an undergrip with the other. Step onto a platform and place your feet fairly close together. Begin this exercise standing fully upright with your arms hanging straight down and the bar just in front of your thighs.
Movement
Keep your back straight throughout this movement and slowly bend forward at the waist. Continue to bend and lower the weight until the bar nearly touches your feet or the area just in front of them. Reverse this movement to slowly straighten at the waist and return to the starting position with your back straight.
Tips From the Trainer
If you don’t have a platform of some kind and don’t feel comfortable doing this exercise while standing on a bench, try doing Good Mornings. This exercise uses essentially the same movement as straight leg deadlifts, except the weight is placed on your shoulders instead of hanging from your arms. This eliminates the need to stand on a block or an elevated platform.
Load up the proper amount of weight on an angled rack and step beneath the bar to begin with the weight resting on your shoulders. Use padding on the bar if necessary. Take a wide grip with each hand for stability and then carefully step out of the racks to an area with plenty of room. Bend forward at the waist and then reverse the movement to return to an upright standing position.
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