How to Do
How to Do Barbell Stiff Leg Deadlift
Each barbell stiff leg deadlift should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this barbell stiff leg deadlift.
Beginning
Beginning Straight Leg Deadlift
1. Lower the barbell while bending at the hips and keeping your back straight.
2. Lower until you feel a stretch in your hamstrings and glutes, then slowly return to the starting position.
3. Avoid jerky movements by keeping the bar close to your body at all times. Maintain a slow and controlled pace.
Movement
Straight Leg Deadlift Movement
1. Select a relatively light barbell to begin with. The barbell will be on the floor. Stand with your feet shoulder-width apart, right in front of the bar, or with your toes just under the bar. Sit back and lower into a half-squat position, fold at the hips making sure your back is flat. Place both hands slightly wider than shoulder-width apart on the bar with an overhand grip.
2. Check that your back is neither arched or rounded, engage your core muscles. In a swift movement, push through your legs, thrust your hips forward, and rise from the half-squat into a standing position, dragging the bar up past your shins to the front of your thighs. Pull your shoulder blades back and down. This is the start position.
3. With your knees fully extended your legs are straight, hinge forward at the hips, allowing your arms to hang directly down from your shoulders. Fold forward only as far as you are able to keep your back flat. If you start to round or arch your back, regress to a shallower angle, or decrease the resistance.
4. Straighten up by driving your head up toward the ceiling, and bringing your hips forward. Repeat for the required number of repetitions.
Benefits
Straight Leg Deadlift Benefits
This exercise can be done in the gym or at home.
This is a highly advanced exercise and should be attempted by experienced exercisers. The form is important, and initial lifts should be done with lightweight until the exerciser has mastered the technique.
This exercise is similar to the Deadlift Snatch grip but is done with your knees fully extended instead of slightly bent.
This exercise will build strength and power especially in the glutes, hamstrings, and spinal erectors.
Exercise Aliases
How To Do Stiff Leg Deadlift, Straight Leg Deadlift, Straight Legged Barbell Deadlift.
