Stiff-Legged Barbell Deadlift
How do you do a stiff-legged barbell deadlift?
An intermediate strength exercise done with a barbell that mainly works the hamstrings, with help from the glutes and lower back. Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance.
Updated
Stiff-Legged Barbell Deadlift demonstration
How to Perform
- 1Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
- 2Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
- 3Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.
- 4Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
- 5Repeat for the recommended amount of repetitions.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Exercise Details
- Category
- Strength
- Force
- pull
- Mechanic
- compound
- Level
- intermediate
Exercise Variations
Frequently Asked Questions
What muscles does Stiff-Legged Barbell Deadlift work?
Stiff-Legged Barbell Deadlift primarily targets the Hamstrings. It also works the Glutes, Lower Back as secondary muscles.
What equipment do I need for Stiff-Legged Barbell Deadlift?
Stiff-Legged Barbell Deadlift requires Barbell.
Is Stiff-Legged Barbell Deadlift suitable for beginners?
Stiff-Legged Barbell Deadlift is classified as intermediate level. Beginners should master foundational movements first.
Alternatives to Stiff-Legged Barbell Deadlift
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.