Why do I feel the stiff-leg deadlift in my lower back instead of my hamstrings?

Usually the range is too long for your current hamstring flexibility, so the lower back rounds to reach further. Shorten the range, keep a neutral spine, and stop the descent the moment your back starts to round. A lighter load and slightly higher hips also shift the work back onto the hamstrings. Sharp or pinching lower-back pain is a signal to stop and get it checked.

腿部

直腿硬拉

Q: What's the difference between the stiff-leg, Romanian, and conventional deadlift?

The conventional deadlift is a floor-to-lockout strength lift with bent knees that works the whole posterior chain. The Romanian deadlift starts from the top with knees fixed at a slight bend and doesn't reset on the floor — it's hamstring and glute focused. The stiff-leg deadlift keeps the legs nearly straight and travels from the floor each rep for the biggest hamstring stretch.

又称: 直腿硬举, Stiff-Leg Deadlift

在双腿几乎伸直的状态下将杠铃从地面拉起，通过大幅度拉伸刺激腘绳肌。

直腿硬拉是一项髋关节折叠动作，在双膝几乎伸直、杠铃从地面拉起的状态下，通过大幅度拉伸锻炼腘绳肌和臀部。

它介于另外两种硬拉之间。与常规硬拉（从地面拉到锁定、屈膝发力的力量动作）不同，直腿硬拉保持双腿僵直，重点在于拉伸；与罗马尼亚硬举（膝盖保持固定的轻微弯曲、全程不触地、持续保持张力）不同，直腿硬拉的腿更直、行程更大，通常每次都把杠铃放回地面。由于双腿保持僵直，应使用较轻的重量，把可控的拉伸放在首位。

查看此动作的所有变体

如何做提示

身体部位: 腿部
难度: 中级
肌肉: 腿后肌群
臀部肌肉
Lower Back
类型: 复合
方向: 拉
器械: 杠铃
目标: 力量
,
肌肉增长

如何做:

1. 双脚与髋同宽站立，杠铃位于脚掌中部上方。 2. 双膝几乎伸直，保持一个固定的轻微弯曲，不要用力锁死。 3. 在髋部折叠，让杠铃贴着双腿下降。 4. 下降到腘绳肌有明显拉伸感为止，最好触地。 5. 髋部前送站直，全程保持双腿僵直。 6. 每组重复 8-12 次，共完成 3-4 组。

提示:

- 保持膝盖固定：动作来自髋部，而非膝盖。 - 一旦下背开始拱起就停止下降，那就是你的活动范围极限。 - 全程让杠铃贴近小腿和大腿。 - 重量要比常规硬拉轻；这是以拉伸为主的动作。

常见问题

关于本练习的动作、安全、器械与替代动作的常见问题。

The conventional deadlift is a floor-to-lockout strength lift with bent knees that works the whole posterior chain. The Romanian deadlift starts from the top with knees fixed at a slight bend and doesn't reset on the floor — it's hamstring and glute focused. The stiff-leg deadlift keeps the legs nearly straight and travels from the floor each rep for the biggest hamstring stretch.