Barbell Stiff Legged Deadlift
Master your posterior chain! The Barbell Stiff Legged Deadlift builds strength in your hamstrings, glutes, and lower back. Get started now!
The Barbell Stiff Legged Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and quads. You'll need: barbell.
Required Equipment
Barbell Stiff Legged Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Quads (quadriceps femoris)
Barbell Stiff Legged Deadlift Variations and Alternatives
How to do the Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
Weight plates (optional, depending on your fitness level)
Flat, stable surface
1. Setup:
Start by setting the barbell on the floor in front of you.
Stand with your feet shoulder-width apart, with your toes pointing forward or slightly outward.
Position the barbell over the middle of your feet.
2. Grip the Barbell:
Bend at your hips and knees to reach down for the barbell.
Grip the barbell with both hands slightly wider than shoulder-width, palms facing you (overhand grip).
Ensure your back is straight and your chest is up as you bend over.
Initial Position:
Stand tall with your shoulders back and your core engaged.
Set your feet firmly on the ground with your weight distributed evenly across your feet.
Your arms should be straight and hanging down, with the barbell close to your shins.
Performing the Lift:
Keeping your legs straight (or slightly bent), hinge at your hips to lift the barbell.
Push your hips forward as you raise the barbell, keeping it close to your body.
Stand up straight, fully extending your hips and knees at the top of the movement.
Lowering the Barbell:
Slowly reverse the movement by pushing your hips back while maintaining a neutral spine.
Lower the barbell back down towards the ground, keeping it close to your body.
Stop when the bar reaches just below knee level, then return to the starting position by driving your hips forward.
Repetitions:
Perform the desired number of repetitions, maintaining proper form throughout.
Rest and hydrate as needed before your next set.
Tips for Beginners
Start with a light weight or just the bar until you’re comfortable with the movement.
Focus on maintaining proper posture and keeping your back straight to avoid injury.
Avoid rounding your back during the lift; your spine should remain neutral.
If you’re unsure about your form, consider asking a trainer for guidance or using a mirror to check your position.
Barbell Stiff Legged Deadlift FAQs
What muscles does the Barbell Stiff Legged Deadlift work?
The Barbell Stiff Legged Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and quads. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Barbell Stiff Legged Deadlift?
Barbell.
Is the Barbell Stiff Legged Deadlift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Stiff Legged Deadlift go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Stiff Legged Deadlift variations and alternatives?
Similar exercises include the Band Straight-Back Stiff Leg Deadlift, Barbell Hyperextension, Barbell Staggered-Stance Deadlift and Barbell Clean Deadlift.
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