Posterior Chain: Which Deadlift Variation Is the Best?

posterior chain romanian deadlift

The Romanian deadlift and the stiff-legged deadlift are two of the most popular hamstring exercises. They also work your glutes and your lower back effectively. In this article, you’ll find out which exercise activates your posterior chain muscles the most effectively, according to a new study. Deadlift Anatomy The deadlift is one of, if not … Read more

Stiff-Legged Deadlifts vs Nordic Curl for Hamstring Growth?

Stiff-legged deadlift

Key Points: Elite rugby players were assigned to train either the stiff-legged deadlift or Nordic hamstring curl twice weekly for five weeks. Muscle fascicle length and muscle thickness in the biceps femoris tended to increase more in the Nordic curl group than in the stiff-legged deadlift group. Both groups increased eccentric hamstrings strength to a … Read more

Do Squats Work Your Hamstrings?

Squats hamstring muscles

Key Points: Hamstring muscle activity in the squat is low compared to exercises like good mornings, stiff-legged deadlifts, and leg curls. Squat training twice a week for 10 weeks yielded no muscle growth in the hamstrings (~0.6%), while the muscle volume of the quads, glutes, and adductors all increased by 5–7%. From a biomechanical standpoint, … Read more