Barbell Stiff-Leg Deadlift
Hinge, barbell, hamstrings and glutes
The stiff leg deadlift lowers a barbell toward the floor with the legs nearly straight, then stands back up. It gives the hamstrings a strong stretch and trains them hard, with the glutes and lower back helping. It suits lifters who have learned the Romanian deadlift and want more for the hamstrings.
Setting up
- Stand with the feet hip width apart holding a barbell at the thighs with an overhand grip.
- Keep the knees nearly straight with just a slight bend.
- Start with a light bar.
How to do a barbell stiff-leg deadlift
- Brace the belly and keep the back flat.
- Push the hips back and lower the bar along the legs.
- Lower until the hamstrings are well stretched, keeping the back flat.
- Drive the hips forward to stand tall.
Breathing. Breathe in and brace as you lower and breathe out as you stand.
Muscles worked
- Mainly
- Hamstrings and glutes
- Also
- Lower back and forearms
Common mistakes
- Rounding the back to reach the floor. Depth comes from the hips, so stop where the back would start to round.
- Locking the knees hard. A small bend keeps the hamstrings loaded, so keep the knees soft.
- Letting the bar drift out. A bar out in front is heavier on the back, so keep it close to the legs.
Guide
Guide
Guide
Guide
Guide