Semi Stiff Leg (cable) Deadlift

If you do not have your knees bent on a deadlift type motion, you inhibit hip and glute muscles. By forcing the motion to be done with only hamstrings and lower back, you overload the erector muscles in the spine and open yourself to injury. Always use at least 15-20 degrees of bend in your knee. In this motion, primarily for your hamstrings, you start holding a straight bar attachment on a low pulley of a cable crossover in an upright posture. Slowly, bend forward with your knees bent, lower back arched and arms straight. You should be able to hold your back flat throughout motion and not exceed the point where you can hold the arch. As you bend, try to lift the front toes and put the majority of your weight on your heels.