A great stretching exercise for improving flexibility and speed

is a sure way to seriously injure the lower back. The absolute max anyone should use in the straight-leg deadlift is 40 percent of their best parallel squat; and junior high school boys and girls should use 45 pounds or less. Do the exercise for two sets of 10 reps and keep the weight the same, working on increasing your range of motion a little each week. Eventually you could perform the exercise on a low platform to get a deeper stretch.

The accompanying photo stills, taken from our exercise instruction same principle applies to tennis, as a ost athletes believe that the DVD, show the correct position for greater range of motion in the upper only value of stretching is body can dramatically increase how hard performing the straight-leg deadlift. Just that it reduces the risk of as with a hamstring stretch, in which injury; and as a result, if they are not cur- the athlete hits the ball. you can’t bend your knees at all, the In addition to advising athletes to rently injured, they have little motivation use the BFS 1-2-3-4 stretching program, same is true of the straight-leg deadlift. to stretch.

Sure, stretching is a vital part Bending the knees would reduce of injury prevention, but at BFS the stretch on the hamstrings we believe stretching will also and lower back, which are the make you a better athlete and primary muscles the exercise is increase your speed. Let’s look at designed to work. some examples. Keeping the legs straight If a football player can (but not hyperextended), slowly improve flexibility in the hip bend forward from the hips; and flexor area by two inches, that as you reach farther, allow your alone may improve their 40upper back to round. Pause at yard-dash time by 0.2 seconds.

the bottom briefly before coming Think about this: Just by up, and keep the bar close to improving flexibility, a high the body throughout the entire school running back with a 4.7 These two video screen captures, taken from the movement. forty could be a 4.5 high school BFS Clinics Exercise Instruction DVD, shows the The straight-leg deadlift is a running back – that could mean start and finish of the straight-leg deadlift. safe stretching exercise that will the difference between being not only decrease the risk of injuries but we recommend all athletes perform the good and being great, and could draalso make athletes perform better.

Give matically increase the chances of earning straight-leg deadlift as an auxiliary exerit a try, and see why we consider this cise. Unlike the Hex bar deadlift, which a college scholarship. develops strength and requires the use of exercise a must in any athletic training Now let’s look at golfers. If a golfer program. heavy weights, we think of the straightcan increase their upper body flexibil[Because it’s difficult to understand leg deadlift as a stretching exercise, and ity and get their golf club farther back correct straight-leg deadlift form from just therefore only very light weights are during the backswing, they will be able a few photos, we have downloaded the used.

And we can’t emphasize this point to generate more speed on the club complete straight-leg deadlift portion of enough. head and drive the ball farther. In fact, our exercise DVD on our website. It will Often we hear stories about high it’s estimated that just a single inch in remain there until the publication of our school athletes using as much as 400 improved range of motion can translate pounds in the straight-leg deadlift, which March/April 2008 issue.] into 10 yards of driving distance! The STRAIGHTLEG DEADLIFT A great stretching exercise for improving flexibility and speed MSpecialized Hex Bars to fit your program needs.

ORIGINAL HEX BAR $99 u u u The classic model The best way to perform deadlifts and shrugs Hex bar design offers greater stability than triangle design u Weighs 45 lbs with solid, 2” Olympic sleeves u Holds five 45 lb Slim-line plates with collars Handles are 4” higher than original Hex Bar, to accommodate taller or bigger athletes u A must for basketball teams u Weighs 45 lbs with solid, 2” Olympic sleeves u Holds five 45 lb Slim-line plates with collars COMBO HEX BAR $149 u Combines the High-Hex and regular u Weighs 50 lbs with solid, 2” Olympic sleeves u Holds five 45 lb Slim-line plates with collars Built for the biggest and strongest athletes Weighs 75 lbs Solid, 2”

Olympic sleeves and a thicker steel frame Holds up to nine 45 lb Slim-line plates per side Combines the High-Hex and regular Hex bars in one bar u Simply flip over to change exercise starting position Great for teaching perfect technique Weighs only 15 lbs Slightly smaller in diameter with shorter sleeves Ideal for rehab and upper body exercises Used in the BFS Readiness Program Dedicated to helping athletes succeed since 1976

From BFS Magazine — January/February 2008. Part of the BFS Magazine Archive (1980–2014).