Stand and hinge at the hips to lower and lift a barbell, placing emphasis on the hamstrings and glutes through a stiff-legged hip hinge.
How to do the Stiff Leg Deadlift (Barbell)#
- Stand with the bar over the middle of your feet and your feet about shoulder-width apart.
- Grasp the bar with a shoulder-width grip while keeping your legs nearly straight and knees only slightly bent.
- Brace your core, pull your shoulder blades down and back, and create tension in the bar before initiating the lift.
- Drive your hips forward to raise the bar by extending at the hips and bringing your torso to an upright position, keeping the bar close to your legs.
- Slowly push your hips back and hinge forward to lower the bar toward the floor while maintaining a flat back and controlled motion.
Muscles worked#
- Primary: Hamstrings, Glutes
- Secondary: Lower back, Abs, Forearms, Traps
Common mistakes#
- Rounding the lower back during the hinge.
- Bending the knees too much instead of hinging at the hips.
- Lifting by yanking with the lower back rather than driving the hips.
- Allowing the bar to drift away from the legs.
- Using excessive weight and sacrificing technique.
