Stiff-Legged Barbell Deadlift
Stiff-Legged Barbell Deadlift is a resistance exercise – strength exercise involving Hamstring, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstring, Gluteus maximus
- Secondary muscles
- Erector spinae, Adductor magnus, Forearms
- Exercise type
- Resistance exercise – strength
Exercise technique
- Overhand grip
Hold the bar in front of your thighs with a shoulder-width grip.
- Stance
Place your feet shoulder-width apart or slightly narrower.
- Knees
Slightly bend your knees and maintain that angle.
- Hinge down
Push your hips backward to lower the bar toward the tops of your feet.
- Tension limit
Feel hamstring tension without rounding your back.
- Return
Extend your hips and raise the bar close to your legs.
- Upright
Stop at the top without pushing your torso backward.
Key technique points
- Do not interpret the name as requiring locked knees.
- Keep the bar close to your legs.
- Do not make reaching the floor a mandatory goal.
- Do not increase knee bend while lowering.
- Align your neck with your spine.
- Do not pull with your arms and shrug.
Common mistakes
Fully locked knees
The small comfortable bend disappears.
Reaching for the floor
The back rounds beyond the hip limit.
Bar moving forward
The load applies a longer lever to the torso.
Squat-like bend
The variation's rear-leg tension changes.
Lifting the head
The neck leaves the torso line.
Backward finish
Lower-back arching continues after hip extension.
Frequently asked questions
Stiff-Legged Barbell Deadlift: why is “Fully locked knees” a mistake?
The small comfortable bend disappears.
Stiff-Legged Barbell Deadlift: why is “Reaching for the floor” a mistake?
The back rounds beyond the hip limit.
Stiff-Legged Barbell Deadlift: why is “Bar moving forward” a mistake?
The load applies a longer lever to the torso.
Stiff-Legged Barbell Deadlift: why is “Squat-like bend” a mistake?
The variation's rear-leg tension changes.
Stiff-Legged Barbell Deadlift: why is “Lifting the head” a mistake?
The neck leaves the torso line.
Stiff-Legged Barbell Deadlift: why is “Backward finish” a mistake?
Lower-back arching continues after hip extension.
What should I focus on when doing Stiff-Legged Barbell Deadlift?
Do not interpret the name as requiring locked knees. Keep the bar close to your legs. Do not make reaching the floor a mandatory goal. Do not increase knee bend while lowering. Align your neck with your spine. Do not pull with your arms and shrug.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.