We're All Just A Bunch Of "Stiffs"

Hi everyone!

Before I get into the ‘nucks & crannys’ of this Newsletter, I want to share with you a short story that may help you, or at the very least, give you something extra to help you with hamstring recovery or some extra knowledge.

Up until very recently, I felt ‘stiff’ in my hamstrings, in particular, the hamstrings that attach to the back of the knee, and even after a workout when the body is warm I still felt it, the stiffness, and sometimes, mild amounts of pain post-workout. I then started to pay attention to all of the YoutTube videos that talk about the importance of foam rolling and dynamic stretching before heading into the main session. So, now (at least for the passed two weeks or so), I spent time taking care of my muscles and joints prior to starting the main session. I used the foam roller on my calfs, T-bands (the band of muscles and nerves that run down the outside of your thighs from your glutes and lower back), lower & mid glutes, lower back, upper back, and shoulders. This follows a dynamic stretching routine that involves body weight hip abductions, hip circles, torso rotations, and some resistant band work for muscle activation.

The amount of benefit I’ve had from introducing these simple things into my workouts has been exponential! The stiffness, and pain significantly reduced. And while many people (me included), took this for granted and perhaps, didn’t truly understand the benefits of it, I am glad that I introduced these simple protocols into my sessions. So what does this have to do with the ‘Stiff-Leg Deadlift’? Well, like many muscle groups in the body, they are all connected, and the warm-up routine that I have just mentioned siginifcantly compliments the physiology of the Stiff-Leg Deadlift. It works the posterior chain which involves the lower back, glutes, and hamstrings.

In 10 minutes or less you will learn…

1. How to implement the stiff-leg deadlift into a session for core strength

2. Which intertwines with ‘the benefits of using the stiff-leg deadlift for hamstring flexibility’

3. How you can use resistance bands to help develop ‘Power’.

4. How using resistance bands helps develop shoulder mobility

5. And the evidence behind all of the above.

6. BONUS: How to structure a prehab/rehab plan with these above exercises in

Stiff-Leg Deadlift For Core Strength

Now before I begin, I understand topics like this can be controversial to some degree, but what I want you to understand is the stiff-leg deadlift can be incorperated at anytime during your session,due to the unique individuality of each person.

The Evidence …

In a traditional deadlift the person performing the deadlift will engage the core muscles and back muscles, as is written in the ‘Journal of Physical Education Research’, “It can further be described as a collection of muscles in the lower back areas. This includes all the abdominal muscles (rectus abdominus, internal and external obliques, transverse abdominus, and intercostals) as well as the muscles associated with the spine (the erector spinae group), and the hip flexors (iliacus and psoas, collectively known as the iliopsoas)” (Valleser and Santos, 2017). The purpose of having a strong core is to stabilize and protect the spine (Bumgardner, 2015), so it would behoov you to put this exercise or one of it’s variations into your regimen. Furthermore, in the ‘Strength and Conditioning Journal’, ‘Exploring the Deadlift’, the deadlift was identified as ‘a fundamental exercise for the development of total body strength…’(Bird, 2010).

Although the above study expored the deadlift, and in particular, the Romanian deadlift, when you stop to think about the muscle groups you use in any of the deadlift variations it holds significant validation, and if you’re still not convinced, the next time you perform either the Stiff-leg deadlift, the Romanian deadlift, or the Traditional deadlift, perform it eccentrically meaning, perform the movement slowly when lowering the barbell, dumbbell, or kettlebell, and notice and feel the muscles working.

Stiff-Leg Deadlift For Hamstring Flexibility

When you perform the stiff-leg deadlift you can feel your gastrocnemius (calf muscles) and hamstrings being activated during the lowering of the barbell (flexion of the torso). And as mentioned above, it’s a ‘fundamental exercise of the development of total body strength’ (Bird, 2010). But what about using this exercise for flexibility? And more importantly, what about using this exercise for flexibility without losing any strength? Is there any evidence to support this? Well in the ‘International Journal of Sports Physical Therapy’ scientists examined the ‘Acute Effect of Low-Intensity Eccentric Exercise…in Subjects with Decreased Hamstring Flexibility’ and found that performing the stiff leg deadlift at low intensity ‘increased flexibility without decreasing muscle strength’ (Nishida, Tomoto et al, 2018). However, it should be noted that because the stiff leg deadlift was performed at low intensity, in this case, it was performed with a plastic bar, and therefore had very little weight added.

And although there is much evidence to suggest that eccentric (lowering phase) exercise has much benefit (Nishida, Tomoto et al, 2018; Kawama et al, 2020; Abbott, Bigland, & Ritchie, 1952), it seems that the Romanian deadlift is better for hamstring flexibility, specifically (Chen et al, 2018), whereas the stiff-leg deadlift seems to activate the glutes more (Coratella, Tornatore, 2022).

Resistance Bands For Developing Power

I feel like resistance band still don’t get enough attention, and are still not fully understood. I see people using them in the gym sometimes but other than that I feel like their understanding is lacking in general, why? Because they aren’t talked about enough, and they deserve to shine in this particular spot light. And unlike dumbbells and barbells that maintain the same level of resistance when being lifted, resistance bands actually ‘increase’ in resistance the further you stretch it, therefore it becomes harder to move with it. This type of training is one of the main reasons why they are an excellent tool to use when you want to improve your power output! And in ‘the Journal of Strength and Conditioning Research’ scientists examined ‘The Effects of Combining Elastic and Free Weight Resistance on Strength and Power in Athletes’ and found adding elastic bands to free weight training significantly improved average power output compared to the group using free weights only (Anderson, Sforzo, Sigg, 2008).

Additionally, the research has shown that resistance band training has benefited in improving power output, as stated in the ‘Strength and Conditioning Journal’, ‘Research has supported that training with bands may have an advantage over other types of resistance training in helping athletes recruit greater numbers of fast twitch muscle fibres, resulting in more power’ (Kozub, Voorhis, 2012).

Resistance Band For Developing Shoulder Mobility

Resistance bands have multiple use, because they are, by nature, a flexible peice of equipment. They can be used to develop power, strength and speed, but also, to help you develop joint and ligament strength, and mobility. Let me explain…

The shoulder is capable of performing internal and external rotations, abduction and adduction, and elevation and depression. These are all ranges of movement that our shoulders are capable of performing. Now let’s dig into the evidence!

In the Journal ‘Sports (Basel)’, ‘A Systematic Review’ was conducted to look at ‘The Efficacy of Upper-Extremity Elastic Resistance Training on Shoulder Strength and Performance’. The researchers collected the results from 1 rep-max (1RM) from each of the following exercises: lying bench press, dumbbell pull-over, seated row, shoulder press, and shoulder abduction (Seguin et al, 2022), and found that shoulder internal and external rotation isometric strength increased by 11.2-13.5%, and 11.0-42.3% across studies (Bussey, 2000; Cho, Lee et al, 2018; Magnus et al, 2013; and Sugimoto, Blanpied, 2006). Increases in isometric flexion and extension of the shoulders also increased (Hibberd, Oyama et al, 2012; Cho, Lee et al, 2018; Kim, Lee et al, 2018).

This speaks volumes to those wanting to improve shoulder strength, improve shoulder mobility, and prevent injury in the gym or on an adventure. Resistance band training for shoulder mobility and activation prior to exercise is not only necessary but essential for shoulder prehab (Edgley, 2021).

BONUS: How To Put This Into A Plan!

Okay, the moment you have all been waiting for…I think…The Plan!

Below I am going to give you guys a sample session to show you what it could look like if you incorporate shoulder rehab prehab with bands and the deadlift in to give you an idea on how to structure it. And feel free to screenshot this with your phone or other device is necessary.

Abov is an example of how these exercises can be structure within a single session. And it’s important to note that exercises can be added and strategically placed, for example, you can place scapula push ups after the internal and external banded rotations, but before the banded pull-a-parts. This will dramatically help increase shoulder strength-based prehab and mobility through activation of shoulder-based exercises.

Another thing worth noting is that before the stiff-leg deadlifts you could add 4×8-10 bb squats at 70-80% of your one-rep max, and create a push session that uses the upper and lower body. Taken one step further, add those barbell squats in and barbell hip thrusters before performing the stiff-leg deadlifts, to work more of the posterior chain! This approach, combined with the shoulder prehab, will provide you with a solid frame work for:

a) Shoulder strength-based prehab & mobility

b) Muscle activation exercises

c) Posterior chain development

d) power exercises to develop explosiveness

In addition to this information, you could swap the order of the stiff-leg deadlift with the banded sprints, and use the stiff-leg deadlift as part of the cool-down.

Final thoughts? What I have given you is a template to create your own plan for rehab/prehab and strength. The principles of both, the resistance-band training, and the understanding of the stiff-leg deadlift remain useful as long as you apply them strategically like illustrated above.

NEXT TIME . . .

I will be talking through HOW to recover from joint pain and it’s relation to gluten intolerance. As well as . . .

• How to truly & OPTIMALLY recover and perform in and out of the gym post joint pain.

• Osteoporosis: Numbers & Stats

• And how to devise a plan to accomplish this.

• Plus: BONUS!

Thanks for reading, and Bye for now!

Resources

Microsoft Bing search:‘Stiff Leg Deadlifts vs. Romanian Deadlifts’. Cited: Pinterest. Accessed: 08/08/2023.

Microsoft Bing search: ‘Shoulder ranges of motion’. Cited: What do you mean my shoulder is frozen? - Lawrence Park Health and Wellness. Accessed: 08/08/2023.

References

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Anderson, Corey E; Sforzo, Gary A; Sigg, John A, (2008). The Effects of Combining Elastic and Free Weight Resistance on Strength and Power in Athletes. Journal of Strength and Conditioning Research 22(2):p 567-574. DOI: 10.1519/JSC.0b013e3181634d1e.

Bird S, and Barrington-Higgs, B, (2010). Exploring the Deadlift. Strength and Conditioning Journal; 32(2):46-51. DOI: 10.1519/SSC.0b013e3181d59582.

Bumgardner, T. (2015). Core strength. Online available at http://www.bodybuilding.com/fun/core-strength-your-ultimate-guide-to-core-training.html (Accessed on 25 October 2015).

Chen C H, Chen Y S, Wang Y T, Tseng W C, Ye X, (2018). Effects of preconditioning hamstring resistance exercises on repeated sprinting-induced muscle damage in female soccer players. Biol Sport;35(3):269-275. doi: 10.5114/biolsport.2018.77827. Epub 2018 Aug 27. PMID: 30449945; PMCID: PMC6224846.

Cho J, Lee K, Kim M, Hahn J, Lee W, (2018). The Effects of Double Oscillation Exercise Combined with Elastic Band Exercise on Scapular Stabilizing Muscle Strength and Thickness in Healthy Young Individuals: A Randomized Controlled Pilot Trial. J Sports Sci Med;17(1):7-16. PMID: 29535573; PMCID: PMC5844195.

Coratella, Giuseppe, Gianpaolo Tornatore, Stefano Longo, Fabio Esposito, and Emiliano Cè, (2022). An Electromyographic Analysis of Romanian, Step-Romanian, and Stiff-Leg Deadlift: Implication for Resistance Training. International Journal of Environmental Research and Public Health;19(3): 1903. https://doi.org/10.3390/ijerph19031903.

Edgely R, (2021). ‘BLUEPRINT’.

Hibberd E E, Oyama S, Spang J T, Prentice W, Myers J B, (2012). Effect of a 6-week strengthening program on shoulder and scapular-stabilizer strength and scapular kinematics in division I collegiate swimmers. J Sport Rehabil;21(3):253-65. doi: 10.1123/jsr.21.3.253. Epub 2012 Mar 2. PMID: 22387875.

Kawama R, Takahashi K, and Wakahara T, (2020).Effect of Hip Joint Position on Electromyographic Activity of the Individual Hamstring Muscles During Stiff-Leg Deadlift. The Journal of Strength and Conditioning Research; (Suppl1):1. DOI:10.1519/JSC.0000000000003442.

Kim M K, Lee J C, Yoo K T, (2018). The effects of shoulder stabilization exercises and pectoralis minor stretching on balance and maximal shoulder muscle strength of healthy young adults with round shoulder posture. J Phys Ther Sci;30(3):373-380. doi: 10.1589/jpts.30.373. Epub 2018 Mar 2. PMID: 29581654; PMCID: PMC5857441.

Kozub, F M, Voorhis, T, (2012). Using Bands to Create Technique-Specific Resistance Training for Developing Explosive Power in Wrestlers. Strength and Conditioning Journal 34(5):p 92-95. DOI: 10.1519/SSC.0b013e318262a836.

Magnus CR, Boychuk K, Kim SY, Farthing JP, (2014). At-home resistance tubing strength training increases shoulder strength in the trained and untrained limb. Scand J Med Sci Sports;24(3):586-93. doi: 10.1111/sms.12037. Epub 2013 Jan 7. PMID: 23293845.

Nishida S, Tomoto T, Maehara K, and Miyakawa S, (2018). Acute Effect of Low Intensity Eccentric Exercise on Angle of Peak Torque in Subjects with Decreased Hamstring Flexibility. The International Journal of Sports Physical Therapy;13(5):895.

Seguin RC, Cudlip AC, Holmes MWR, (2022). The Efficacy of Upper-Extremity Elastic Resistance Training on Shoulder Strength and Performance: A Systematic Review. Sports (Basel);14;10(2):24. doi: 10.3390/sports10020024. PMID: 35202063; PMCID: PMC8879764.

Sugimoto D, Blanpied P, (2006). Flexible foil exercise and shoulder internal and external rotation strength. J Athl Train;41(3):280-5. PMID: 17043696; PMCID: PMC1569560.

Valleser, C.W.M., & Santos, G.S. (2017). Effect of deadlift training on core strength in previously-untrained males. Journal of Physical Education Research; 4(I): 10-18.