The stiff-leg deadlift, also known as straight-leg deadlift is a strength training exercise that engages muscles in your posterior chain, the group of muscles on your backside, including your glutes, calves, lats and hamstrings.

So, what exactly is the difference between a stiff-leg deadlift and deadlift?

In a stiff-leg deadlift, you start with the Romanian deadlift (RDL) position, with the weight at the waist and then the lifter lowers the weight to the ground. However, when you do a deadlift, the lifter begins by picking up the barbell from the ground.

The biggest difference in leg posture between the two deadlifts is that in tiff-leg deadlifts, it require legs to be straight. This posture puts emphasis on the muscles in the lower back and legs and performing the exercise with a stiff leg will allow you to feel a mild stretch.

While the range of hip hinge movement remains the same, the stiff-leg deadlift has a shorter range of motion when compared to the conventional deadlift.

How To Master It?

• Grab the barbell with an overhand grip and ensure that your posture is tall with your feet hip or shoulder-width apart and a slight bend in your knees.

• Ensure that your hips are directly over your shoulders with a neutral head and neck position and chin tucked throughout the movement.

• Distribute the weight on each foot equally and arms should remain straight with a slight bend in your elbows. this will allow tension in your shoulders, hips, and core. Make sure to inhale and exhale for a while before you begin.

• Now, hinge your hips allow the bar to move away from your body and keep your knees straight. As you lower down, the barbell should move away from your legs and over your toes.

• Continue to move down until the bar reaches below your knees or mid-shin. By the end, your shins should be upright, and you should feel the weight in the midfoot and heels of your feet. Make sure your toes are not off the ground.

• Now, rise upward, maintain a neutral spine, pull the barbell close to your body and move up, push your feet through the floor. Push your hips forward and squeeze your glutes.

• Keep your arms long, and maintain a neutral arm position.

Benefits of Straight Leg Deadlifts

• It strengthens the posterior chain.
• It improves your hamstring flexibility.
• It enhances your core stability.
• Increases your bone density.
• Compared to regular deadlifts, it does not involve much quad activation.
• It can also improve your jumping, running, and leg press capabilities.

Ensuring That It is Done Right

If you have any health condition, consult your physician and trainer before you start this exercise. Always ensure that you are doing it right, bad posture can do you more harm. Select a weight that allows you to have full control of your body throughout the movement. It is also important to warm up and cool down before and after the exercise as without doing so may lead to muscle cramps.

We have seen many actors often undergoing rigorous physical training to prepare for demanding roles. They also push their bodies beyond usual limits. One such star currently making waves for his dedication and fitness regime is Ranbir Kapoor. He is undergoing an intense training for Sanjay Leela Bhansali's upcoming film Love and War, which is set to release next year. The film also stars Alia Bhatt and Vicky Kaushal.

A glimpse from Ranbir Kapoor's workout was shared on the Instagram, which left many fans and fitness enthusiasts in awe. His trainer, Nam, shared the behind-the-scenes image of the actor performing a front lever- one of the most challenging calisthenic exercises. The image also showed Ranbir's core strength, balance, and control. It also inspired many to push their own workout limits.

What Is A Front Lever?

The front lever is an advanced calisthenic exercise where the body is held parallel to the ground while suspended from a bar. It is a full body challenge with the only point of contact being the hands gripping the bar.

How can you perform a successful front lever?

Core Strength: The abdominal muscles and obliques work intensely to keep the body straight and stable.

Back and Shoulder Engagement: The latissimus dorsi (lats), traps, and deltoids support and control the body’s position.

Grip and Arm Power: A strong grip and enduring forearms are essential to maintain the hold without sagging.

Full-Body Coordination: The front lever is a compound movement, requiring synchronized muscle engagement for balance and stability.

In the shared image, Ranbir maintains a flawless posture, holding his body completely straight and parallel to the ground. His execution reflects immense strength, remarkable control, and serious commitment to mastering his physical abilities.

What Are The Benefits of Front Lever Exercise?

Full-Body Strength: This exercise activates multiple muscle groups simultaneously, making it an excellent full-body strength builder.

Enhanced Core Stability: With continuous core engagement, it helps improve overall balance, posture, and athletic performance.

Upper Body Power: Strengthening the lats, traps, shoulders, and arms helps improve other key exercises like pull-ups, muscle-ups, and deadlifts.

Grip Endurance: Holding a front lever builds serious grip strength, which is useful not just for workouts but for daily activities.

Functional Fitness: It improves body awareness and control, skills that are important across various sports and everyday movements.

What Does Ranbir Kapoor's Fitness Regime Look Like?

Ranbir Kapoor's fitness journey has progressed steadily and many have witnessed it, including people who have seen the recently shared post by his fitness trainer. Hie trainer Nam had been sharing glimpses of the hard work Ranbir is putting into his regime.

It started about four months ago, where a video showed Ranbir performing pull-ups with an advanced clap variation. It also showed his agility and upper body strength.

Furthermore, the post had made it clear that his transformation for Love and War is more than just looking good on the screen. It is about his intense training regime, and the unwavering discipline that he has also encouraged to his fans to follow.

Wrist strengthening exercises play a crucial role in building muscle strength, improving flexibility, and enhancing the range of motion in the wrist joints and tendons. They are particularly beneficial for athletes like boxers, gymnasts, and tennis players, as well as individuals at risk for conditions such as carpal tunnel syndrome. Regular wrist exercises can help prevent injuries and improve overall wrist health.

Many wrist exercises can be performed easily at home using light weights like dumbbells or household items such as water bottles or soup cans. However, it’s wise to consult your healthcare provider before starting any exercise routine to ensure it’s safe for your medical condition. A physical therapist can also guide you through the correct techniques to avoid strain or injury.

Finger Stretch

A simple stretch can effectively warm up your wrists and fingers before moving on to more demanding exercises. Begin by sitting comfortably with your elbow bent at a right angle. Make a fist, then slowly open your hand, stretching and spreading your fingers wide. Perform several repetitions with both hands. This exercise is also helpful during activities that require repetitive motion, like typing.

Wrist Extension With Dumbbell

For this exercise, sit in a chair with your forearm supported on a table and your hand hanging over the edge, palm facing down. Holding a 2- or 3-pound dumbbell, slowly lift your hand toward the ceiling, keeping your forearm steady. After fully extending your wrist, hold briefly, then lower it back down. Aim for two to three sets of 10–15 repetitions. Beginners can start without weights and gradually progress.

Dumbbell Wrist Flexion

Continuing with the dumbbell, flip your hand so your palm faces the ceiling. Flex your wrist upward, lifting the weight toward the ceiling, hold for a few seconds, and return to the starting position. Complete two to three sets of 10–15 repetitions. Like extensions, this flexion movement can also be practiced without weights by gently pulling your hand back with your other hand.

Prayer Stretch

To stretch the wrists and forearms, press your palms together just below your chin in a prayer position. Keeping your fingers together, slowly lower your hands until you feel a stretch along the inner arms. Hold for 15–30 seconds and repeat two to four times.

Steeple Stretch

Start in the prayer position and splay your fingers and thumbs apart as wide as possible, then bring your palms back together. Perform several repetitions throughout the day to maintain flexibility.

Wrist Supination With Dumbbell

Wrist supination involves rotating your wrist so your palm faces up. Sit with your forearm on a table and your wrist over the edge, holding a light dumbbell like a hammer. Slowly turn your hand until your palm faces the ceiling, hold, then return to the start. This exercise can also be done without weights.

Wrist Pronation With Dumbbell

The opposite of supination, pronation means turning your wrist so your palm faces downward. Hold the dumbbell vertically and rotate your wrist until your palm faces the floor. Perform two to three sets of 10–15 repetitions. For balanced strengthening, alternate between supination and pronation exercises.

For years, the definition for a "good" cardio session was simple- the more intense, the better. From sprinting to spinning classes, and lately, the HIIT workout, the fitness culture has always emphasized intensity over endurance. But a quiet revolution is brewing—one that's rewriting old notions about endurance, recovery, and performance. It's referred to as Jeffing, and it's nothing new—but its science-supported advantages are catching on with a fresh generation of runners, recreational athletes, and even endurance experts who want to train smarter, not harder.

Created by retired Olympian Jeff Galloway, Jeffing is a formal run-walk system intended to increase endurance, lower the threat of injury, and improve overall running performance. And yet, ironically, despite its effectiveness, the system is seen to feature prominently in marathon training programs, trail running, and even ultra-endurance events. As we redefine good cardio in an age more attentive to burnout and overtraining, Jeffing provides something revolutionary: permission to slow down—to go further.

So why is this hybrid strategy catching on now? And might Jeffing be the sustainable cardio solution that HIIT was never designed to be?

What Is Jeffing?

Named after American Olympian Jeff Galloway, Jeffing is a run-walk approach intended to make running easier, more enjoyable, and surprisingly, more efficient. Galloway, who ran in the 1972 Olympics and has a personal best of 28 minutes in the 10k, came up with this technique to prevent runners from getting injured, keep their stamina, and actually enjoy the experience.

Rather than forcing through tiredness until your posture breaks or you're put out by injury, Jeffing provides for walking breaks at intervals to reboot your muscles and your breathing—offering a perfect approach for newcomers and experienced runners alike.

Let's dispel the myth first: Jeffing does not equate to "quitting" running or compromising on a less efficient workout. Actually, walk-run intervals are an established training mechanism in endurance sports. Trail runners, ultramarathoners, and even top athletes make regular use of walk breaks—particularly when they are running long distances or tackling hills.

No matter if you're training couch to 5K or just training for the next marathon personal record, Jeffing allows you to control heart rate, fine-tune respiratory patterns, and alleviate joint impact but still achieve cardiovascular and muscle training benefits. Intervals at your service , smarter and easier.

One study, reported in the Journal of Science and Medicine in Sport, compared finishers of marathons who employed the run-walk technique with those who ran non-stop. The outcome was dramatic: Jeffers finished the 26.2-mile marathon in essentially the same amount of time as conventional runners (times were 4:14–4:34 for Jeffers vs. 4:07–4:34 for runners).

But here's the kicker—Jeffers reported significantly less muscle pain and fatigue afterward. For anyone concerned about injury prevention or longevity in their running journey, this benefit is hard to ignore.

How Jeffing Works?

Running for long durations is demoralizing—particularly for beginners. The thought of hammering the road continuously for 30, 60, or even 90 minutes is daunting to most. Jeffing eliminates that mental block by incorporating scheduled rest. If your mind is aware that a break is only minutes away, you are more likely to remain excited and plow through the exertion.

Physiologically, walk breaks permit muscles to recover without sacrificing forward motion, decrease total fatigue, and prevent the sort of overuse injuries that befall so many runners. The tactic also provides your cardiovascular system with a break to readjust, enabling more effective energy utilization over greater distances.

How to Start Jeffing?

Starting with Jeffing is remarkably easy—and highly customizable. You can base your run-walk intervals on either time or distance, depending on your goals and fitness level. Here are some popular beginner-friendly examples:

• Run 2 minutes, walk 30 seconds
• Run 1 km, walk 1 minute
• Run 4 minutes, walk 1 minute
• Run 400m, walk 100m

Whether you use a running watch with interval notices or just make timers on your phone, consistency is the rule. And one more thing: Don't delay walking until you're exhausted. Integrate walk breaks from the very start of your exercise to get the maximum benefit.

One of the standout features of Jeffing is its adaptability. Beginners can use it to gradually build endurance, reducing the risk of burnout or discouragement. For advanced runners, Jeffing is a strategic way to tackle longer distances, increase weekly mileage, or recover between high-intensity sessions.

For instance, a person preparing to run a marathon may begin with a 1-minute run/1-minute walk plan, gradually increasing longer run intervals in the process. Ultimately, you might work towards running most of the race while continuing to include strategic walks on hills or at aid stations.

Jeffing vs. HIIT

So how does Jeffing compare to high-octane routines such as HIIT? The reality is, they're not competing. HIIT is great at increasing anaerobic capacity and metabolic rate in short, intense bursts. Jeffing, conversely, prioritizes endurance, joint health, and mental sustainability.

Actually, most runners find that a hybrid system is beneficial—HIIT for brief, intense workouts during the week, and Jeffing for weekend long runs that build endurance and cardiovascular capacity. Whether you're preparing for your first 5K or your fifth ultra-marathon, Jeffing is a science-supported, accessible, and fun way to achieve success.