How To Do Staggered Stance Deadlift Properly

The staggered stance deadlift, a variation of the standard deadlift, is an exercise that promotes stability by training a single leg.

The variation requires placing one foot in front of the other during the workout. The exercise is relatively easy and does not rely on complicated movements.

It requires weights, such as barbell, kettlebell, or dumbbell.

Depending on the weights used, it can be referred to as kettlebell staggered stance deadlift, dumbbell staggered stance deadlift, or barbell staggered stance deadlift.

It is appropriate for strength and fitness training.

It is also known as kickstand deadlift.

Targeted Muscles: Biceps, glutes, erector spinae, and core.

Exercise type: Strength.

Exercise Mechanics: Compound.

Required Equipment: Barbell, kettlebell, or dumbbell.

Difficulty Level: Intermediate.

STEPS;

  • Find the appropriate weights and set them up in front of you. You can use dumbbells, kettlebells, or barbells.
  • Hold the weights with an overhand grip and pull them to your hip height. Place one foot forward and the other foot behind. This is known as the staggered stance. Ensure that the heel of the foot placed forward is in front of the toes of the other foot.
  • Elevate the toes of the foot placed forward, allowing your heels to be in contact with the floor.
  • Hinge your hips to allow for a deadlift. Ensure you keep your forward foot straight. Also, maintain a slight bend on the backward foot.
  • As soon as the weights go past the knees, pull it back up and resume the starting position. Do this by driving your hips forward and using your feet to push through the ground.

MUSCLES WORKED BY STAGGERED STANCE DEADLIFT

The staggered stance deadlift works several muscles, with the most prominent ones being the hips, glutes, and spine.

The specific muscles targeted by the workout are the soleus, erector spinae, semitendinosus, bicep femoris, semimembranosus, gastrocnemius, gluteus maximus, gluteus medius, and core.

BENEFITS OF STAGGERED STANCE DEADLIFT

IT WILL STRENGTHEN YOUR MUSCLES

It targets many muscles at once and will increase strengthen core muscles. Its mechanics will allow you to lift heavy weights and add tension to your spine and core, increasing your strength. Also, the hip hinge position will work your glutes and increase your neurological strength.

IT WILL WORK THE WHOLE OF YOUR BODY

Even though many people think that deadlift exercises are suitable for your lower body, they also work the arms and upper body. The staggered stance deadlift will engage your upper back and lower back. It will work your torso, which aids in lifting the weights off the floor. Also, it will strengthen your biceps, increasing your support during the pulls. Also, it will work your shoulders.

IT WILL STRENGTHEN YOUR LEGS

The staggered stance deadlift is good for building more robust legs. It will emphasize your lower body, working muscles such as glutes, hamstring, and quads. This will result in more muscular legs. Also, it will work your knee flexors and extensors, giving you the ability to perform higher vertical jumps.

IT WILL BURN YOUR CALORIES.

The deadlift exercise, being a compound exercise, works many muscles in the body. Performing the staggered stance deadlift will burn you out, increasing the rate at which the body burns calories. Also, it will help build muscles and increase your basal metabolic rate, factors that contribute to calorie burn.

ALTERNATIVES TO STAGGERED STANCE DEADLIFT

BULGARIAN SPLIT SQUATS

The Bulgarian split squats are a variation of the single-leg squat. You will place one leg on the floor and the other leg on a sturdy surface to perform it.

It is relatively easy to do and will improve your stability. Also, it will add to your leg strength, making it a perfect alternative for the staggered deadlift stance.

STEPS:

  • Find a knee-level bench and place it strategically behind you. Move about two feet away from the bench, then place the top of your left leg on the top of the bench.
  • Position your right foot far enough from the bench. Ensure you are comfortable with your position.
  • Lean forward slightly and begin to descend. This will result in a lunge. Stop when your left thigh is parallel to the floor.
  • Push yourself back to the starting position by pushing through the ground with your right leg.
  • Repeat the exercise till you meet your set target.

MISTAKES TO AVOID WHEN PERFORMING STAGGERED STANCE DEADLIFT

BENDING YOUR BACK

Rounding the back is a common mistake with the staggered stance deadlift and conventional deadlifts. It involves performing the deadlift while bending your spine awkwardly.

This will lead to back curvature, which can have catastrophic results. It is pretty easy to rectify the mistake and avoid the injuries and pain it can bring. Keep your chest straight and elevated to counter the movement of your back.

Also, maintain a neutral movement to prevent your back from rounding. Limit the weights you carry on your first drill if you are a beginner. Such precautions will protect you from positioning your spine poorly.

FAILING TO GRIP THE BAR CORRECTLY

Another common mistake with the staggered stance deadlift is gripping the weights incorrectly. This is common with the barbell version of the staggered stance deadlift.

Most people tend to grab the bar with closely positioned hands. This can reduce your stability during the movement.

Ensure your grab the bar with your hands positioned your hip-width apart. This will improve your balance and strength.

POSITIONING YOUR FEET POORLY

The staggered stance deadlift requires you to position one foot in front of the other foot.

Also, it requires you to position the heel of the frontward foot directly in front of the toes of the backward foot. Most people get this wrong and try to spread their feet slightly.

Spreading your feet too wide can simplify the exercise and may reduce its effectiveness.

CONCLUSION

The staggered stance deadlift is an effective exercise for strength and stability. It will strengthen your whole body and improve your ability to lift heavier weights.

It will strengthen specific parts of your body, such as the back. While it has an alternative that is easier to perform and possesses more benefits, it excels at conditioning the whole body.

If you want to improve your strength, try this exercise. You will not regret making that decision.

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