Barbell Stiff-Legged Deadlift
BarbellStrength
The Barbell Stiff-Legged Deadlift is a strength exercise where you hinge at the hips with slightly bent knees to lower a barbell toward the floor and return to standing, emphasizing a straight back and controlled motion. Its primary purpose is to build posterior chain power and improve hip hinge mechanics for better athletic performance and injury prevention. It mainly targets the glutes, hamstrings (posterior thighs), and lower back, making it ideal for intermediate lifters seeking to strengthen their backside without heavy spinal loading.
How to Perform Barbell Stiff-Legged Deadlift
- 1Stand with feet hip-width apart, barbell on the floor in front of you.
- 2Grip the barbell with hands shoulder-width apart, palms facing down.
- 3Bend at the hips and knees slightly to grip the bar, keeping back straight and chest up.
- 4Inhale, then lift the bar by extending hips and knees to stand tall, shoulders back.
- 5Exhale as you hinge at hips, pushing hips back while lowering bar toward shins, keeping legs nearly straight.
- 6Lower until you feel a stretch in hamstrings, bar close to legs.
- 7Inhale, then drive hips forward to stand tall, squeezing glutes at the top.
- 8Key form tips: Maintain neutral spine (no rounding), keep bar over mid-foot, avoid locking knees fully; common mistakes: arching lower back or bending knees excessively.
