Post by cuts280 on Apr 18, 2007 1:20:07 GMT -5
From www.ast-ss.com
On why stiff leg deadlifts are a superior movement for incredible hamstring development...
Leg curls and stiff-leg deadlifts utilize the hamstring muscles differently. I’ve never been a big fan of leg curls in exercise prescription for athletes, even for bodybuilders, and for a number of scientifically valid reasons.
Firstly, as the leg curl is an open kinetic chain exercise (unfixed at the end portion), less muscle mass can be recruited (and therefore less mass is stimulated) as compared to a closed kinetic chain like the stiff-leg deadlift exercise.
Secondly, the stiff-leg deadlift is a multi joint exercise. The hip extension that occurs with the stiff-leg deadlift while the knee joint remains unmoved (slightly unlocked) sets the perfect scenario for maximal fiber recruitment and force production of this muscle group. The deadlift places the hamstrings in the movement pattern about its joints which enables these muscles to exert the greatest amount of force. Put simply, unlike the leg curl, the stiff-leg deadlift is a natural movement pattern.
Thirdly, the stiff-leg deadlift is shown to improve hamstring and hip joint flexibility, whereas leg curls only serve to reduce the flexibility of the hip joint. Flexibility in the hip/hamstring area is essential to correctly executing many important athletic movements, such as the barbell squat and power clean exercises.
The flexibility and muscular balance obtained with the stiff-leg deadlift contribute to a healthier lower back. Many lower back injuries are related to insufficient flexibility in the hamstring/glute/lower back region. The stiff-leg deadlift specifically works to improve muscular strength, balance and co-ordination of these muscle groups.
Regarding the hamstrings and the leg curl exercise, I’ve always said that, if humans were meant to lift large amounts of weight with the back of our heels such as in the leg curl, evolution would have provided us with little “hands” at the back of our ankles.
If you’re aspiring to optimal development of the leg muscles, you’ve made a smart move by making the stiff-leg deadlift movement (in all its forms) the foundation of your hamstring program. View the leg curl as the “icing on the cake” exercise.
On why stiff leg deadlifts are a superior movement for incredible hamstring development...
Leg curls and stiff-leg deadlifts utilize the hamstring muscles differently. I’ve never been a big fan of leg curls in exercise prescription for athletes, even for bodybuilders, and for a number of scientifically valid reasons.
Firstly, as the leg curl is an open kinetic chain exercise (unfixed at the end portion), less muscle mass can be recruited (and therefore less mass is stimulated) as compared to a closed kinetic chain like the stiff-leg deadlift exercise.
Secondly, the stiff-leg deadlift is a multi joint exercise. The hip extension that occurs with the stiff-leg deadlift while the knee joint remains unmoved (slightly unlocked) sets the perfect scenario for maximal fiber recruitment and force production of this muscle group. The deadlift places the hamstrings in the movement pattern about its joints which enables these muscles to exert the greatest amount of force. Put simply, unlike the leg curl, the stiff-leg deadlift is a natural movement pattern.
Thirdly, the stiff-leg deadlift is shown to improve hamstring and hip joint flexibility, whereas leg curls only serve to reduce the flexibility of the hip joint. Flexibility in the hip/hamstring area is essential to correctly executing many important athletic movements, such as the barbell squat and power clean exercises.
The flexibility and muscular balance obtained with the stiff-leg deadlift contribute to a healthier lower back. Many lower back injuries are related to insufficient flexibility in the hamstring/glute/lower back region. The stiff-leg deadlift specifically works to improve muscular strength, balance and co-ordination of these muscle groups.
Regarding the hamstrings and the leg curl exercise, I’ve always said that, if humans were meant to lift large amounts of weight with the back of our heels such as in the leg curl, evolution would have provided us with little “hands” at the back of our ankles.
If you’re aspiring to optimal development of the leg muscles, you’ve made a smart move by making the stiff-leg deadlift movement (in all its forms) the foundation of your hamstring program. View the leg curl as the “icing on the cake” exercise.
