Stiff-Leg Barbell Deadlift tutorial
The stiff-leg barbell deadlift has you lower a barbell in front of your legs with nearly straight knees and a flat back, then rise by extending the hips. It heavily loads the hamstrings in a lengthened position while also strengthening the glutes and lower back. It suits intermediate lifters with reasonable hamstring flexibility.
How to perform
- Hold the barbell with an overhand, shoulder-width grip and stand tall.
- Set your feet hip-width apart with only a slight bend in the knees.
- Brace your core and keep your shoulder blades back.
- Push your hips back and lower the bar close to your legs toward your shins.
- Go down only as far as your back stays flat and you feel a strong hamstring stretch.
- Squeeze your glutes and hamstrings to drive your hips forward and stand up.
Breathing: Inhale and stay braced as you lower, then exhale as you stand up.
Key tips
- Keep the knee angle constant throughout.
- The bar should almost slide along your thighs and shins.
- Standing on a low platform is only advisable if you have enough flexibility.
Common mistakes
- Rounding the back to get the bar lower
- Letting the bar drift away from the body
- Hard-locking the knees and loading the joint
Safety: People with low-back pain should start light with a short range or use a dumbbell Romanian deadlift instead.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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