Barbell Straight Leg Deadlift

hamstringsupper legsbarbell

Matutunan kung paano gawin ang Barbell Straight Leg Deadlift nang may tamang form at technique. Ang barbell exercise na ito ay pangunahing nagta-target sa iyong Hamstrings, na may secondary emphasis sa Glutes, Lower Back.

Barbell Straight Leg Deadlift exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Barbell Straight Leg Deadlift

Sundin ang mga hakbang na ito para maisagawa ang Barbell Straight Leg Deadlift nang may tamang form:

  1. 1Tumayo nang nakabukas ang mga paa sa lapad ng balikat at nakaturo pasulong ang mga daliri ng paa.
  2. 2Hawakan ang barbell gamit ang overhand grip, ang mga kamay ay bahagyang mas malawak kaysa sa lapad ng balikat.
  3. 3Yumuko sa balakang at ibaba ang barbell patungo sa lupa, pinapanatiling tuwid ang likod at bahagyang nakatekuk ang mga tuhod.
  4. 4Ibaba ang barbell hanggang maramdaman ang pagkabuwag sa hamstrings.
  5. 5I-engage ang hamstrings at glutes para itaas ang barbell pabalik sa simula.
  6. 6Ulitin para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Barbell Straight Leg Deadlift

Primary

hamstrings

Secondary

gluteslower back

Exercise Details

Equipment
barbell
Body Part
upper legs
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
3–5 days
Weekly Frequency
1–2 sessions per week
Why
Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.

Sets & Reps by Goal

Strength

Sets
3–6
Reps
1–5
Rest
3–5 min

Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.

Hypertrophy

Sets
3–5
Reps
6–12
Rest
60–120 s

Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).

Endurance

Sets
2–4
Reps
15–20
Rest
30–60 s

Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.

Which Workout Splits Include Barbell Straight Leg Deadlift?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Barbell Straight Leg Deadlift?

Ang Barbell Straight Leg Deadlift ay pangunahing nagta-target sa iyong Hamstrings. Ang mga secondary muscles na ginagamit ay kabilang ang Glutes, Lower Back. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Barbell Straight Leg Deadlift?

Ang Barbell Straight Leg Deadlift ay nangangailangan ng barbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Barbell Straight Leg Deadlift nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang nakabukas ang mga paa sa lapad ng balikat at nakaturo pasulong ang mga daliri ng paa. Hawakan ang barbell gamit ang overhand grip, ang mga kamay ay bahagyang mas malawak kaysa sa lapad ng balikat. Yumuko sa balakang at ibaba ang barbell patungo sa lupa, pinapanatiling tuwid ang likod at bahagyang nakatekuk ang mga tuhod. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Barbell Straight Leg Deadlift?

For most people, allow 3–5 days between sessions targeting the same muscle group. That translates to 1–2 sessions per week. Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.

What are the best sets and reps for the Barbell Straight Leg Deadlift?

It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.

Which workout splits is the Barbell Straight Leg Deadlift best for?

The Barbell Straight Leg Deadlift fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

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