Muscle Ventures Video Analysis

In this exercise analysis (Quicktime ipod compatible, 6MB; Google streaming flash video), Bud Gibson, and I (Nancy) demonstrate the partial stiff-legged deadlift, a very effective hamstring exercise.  The primary muscles worked are the biceps femoris, semi membranosus and the semitendinosis.  These are the three muscles that make up the hamstring group.  The gluteus maximus is also affected by this exercise. 

We chose the partial deadlift because it takes stress off the lower back.  When the exercise is performed properly the bar is only lowered 2-3 inches below the knee.  This provides adequate stretching of the hamstrings and also allows the spine to remain straight throughout the exercise.  If the back rounds the lumbar spine is put in a very vulnerable position which may lead to injury.

The first photo shows the starting position for the exercise.  My torso is tall and spine straight, I have about a hip width grip on the bar and there is a slight bend in my knees.  As I begin the exercise I focus on bending or "hinging" forward at the hips.  If I bend properly at the hips it makes it easier to keep my spine straight.  This also allows me to push my hips back slightly to allow a greater stretch through the hamstrings.   I also focus on maintaining the slight bend in my knees.    If my knees bend as I am lowering the bar I will lose the stretch in the hamstrings therefore making the exercise less effective.

The second photo shows the lowest part of the exercise.  At this point the bar is about 2-3 inches below my knees and I am feeling a full stretch in the hamstrings.  To raise the bar to the start position I contract my glutes and hamstrings and straighten my torso. 

The third photo shows Bud in the start position.  His torso is tall and he also has a hip width grip on the bar.  His foot stance is a bit wider than mine (this is not significant enough to affect the exercise).   The fourth photo shows Bud  at the lowest point in the exercise.  Note how well he maintains the slight bend in his knees.  He is getting a good stretch in his hamstrings and glutes and he maintians a nice, flat back. 

ADDITIONAL LINKS

• Additional instruction on the sttiff legged deadlift.
• Learn more about the muscles that make up the hamstring group.
  

The inverted row is frequently recommended as a starter exercise for people wanting to improve their pull-up performance. As such, it targets the latissimus dorsi.

The exercise has variants that range from easier to hard. The basic setup is as follows. You place a bar on a rack about three to four feet off the ground. Make sure you are using something that can support your body weight. You then lie under the bar, grab it overhand, and straighten your back using your feet as the lever point. You may place your feet, in order of increasing difficulty, on the floor, on a bench, or on a Swiss ball. Feet on the floor moves some of your body weight off your back and onto your feet. Feet on a bench focuses the weight more on your back. Feet on the Swiss ball adds a balance and stabilization component to the exercise.

Once you are set up, the exercise is performed as follows. Pull your elbows back until your chest touches, or comes as close as possible to touching, the bar. Then descend under control until your arms are fully extended. Repeat for at least 10 repetitions. Your ability to do significantly more than 10 repetitions is an indication that you should increase the exercise difficulty.

This high quality 4.9 MB Quicktime movie shows Nancy Arnold and I (Bud Gibson) performing the exercise (you may also watch the video without downloading it here on Google video). In the video, Nancy explains to me how to get into position, and I perform the exercise for the first time for twelve reps. Nancy then expertly performs the exercise for 10 reps (and I tease her about the lower number of reps). As you can see in the array of pictures below, Nancy and I perform the variant with the Swiss ball.

Note that neither Nancy nor I quite touch the bar at the top. I wasn't convinced it was possible as my elbows felt like they had gone back as far as they would at the height you see me in the picture. Obviously here, much as in pull-ups, the cheat is to stop before the muscle fully contracts. Note also that Nancy has a slight bend in her waist in the down position, as did I in subsequent reps. In my experience the bend in the waist made stabilization easier but gave poorer leverage in going up, so I don't think it is a real cheat. A final way to cheat in this variant would be to move the ball further up your legs giving you better leverage. Neither of us tried that one.

Additional Links

• The strength center at University of Wisconsin - LaCrosse has a brief video of the inverted row performed with feet on the floor.