Stiff Leg Deadlift 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Abs, Adductors, Calves, Glutes, Lats, Lower Back, Quads, Traps, Upper Back
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Stiff Leg Deadlift is a strength training exercise primarily targeting the hamstrings, with secondary activation of muscles such as the glutes, lower back, lats, traps, upper back, abs, quads, adductors, and calves. It is performed using a barbell, making it a staple for building posterior chain strength and flexibility. The movement emphasizes controlled hip hinge mechanics, keeping the legs mostly straight with a slight bend at the knees to maintain tension in the hamstrings. This exercise also engages stabilizing muscles in the core and upper body, improving posture and balance. Proper form is essential to avoid strain on the lower back and to maximize the effectiveness of the hamstring stretch and contraction.
How to Perform
Set Up the Barbell
Place the barbell directly over the middle of your feet, aligning it with the top of your shoelaces. Stand with your feet about hip-width apart, ensuring a stable base.
Prepare for the Lift
Push your hips backward, maintaining a slight bend in your knees, and hinge at your hips until your torso is nearly parallel to the ground. Keep your chest lifted and shoulders pulled back to avoid rounding your spine.
Grip the Bar
Reach down and grasp the barbell with both hands, using a shoulder-width grip and a double overhand hold. Your arms should hang straight, and your grip should feel firm and secure.
Check Your Alignment
Keep your spine neutral from your neck to your lower back. Your shins should remain vertical, and your hips should be positioned slightly higher than your knees but lower than your shoulders.
Initiate the Lift
Drive through your entire foot, distributing pressure evenly between your heel, midfoot, and toes. Focus on pushing the ground away rather than pulling the bar up.
Control the Bar Path
Ensure the barbell travels in a straight line close to your body as you extend your knees and hips simultaneously. Avoid letting the bar drift away from your shins.
Complete the Lift
Stand upright by locking your hips at the top of the movement. Avoid leaning back or overextending your lower back.
Reverse the Motion
Lower the barbell by hinging at your hips and pushing them back while maintaining a slight bend in your knees. Keep the bar close to your body and your spine neutral.
Reset for the Next Rep
Once the barbell touches the ground, pause to reset your position, ensuring proper alignment before beginning the next repetition. Perform the desired number of reps with consistent control and technique.
Tips
Starting Position
Begin with your feet hip-width apart and the barbell positioned over the middle of your feet. Your hips should be slightly higher than in a conventional deadlift, with your shins vertical. The position of your hips and shoulders should be roughly aligned, similar to an RDL or American deadlift.
Maintain a Close Bar Path
As you lift, keep the barbell as close to your body as possible. Avoid letting it drift away from you, as this will shift the load away from the targeted muscles and compromise your form.
Choosing the Starting Point
You can either begin the movement from the floor or from a rack, depending on your preference and experience level. Starting from a rack is similar to an RDL or American deadlift and may help in focusing on the hip hinge.
Movement Focus
Keep a slight bend in your knees, but the primary movement should come from your hips. Do not allow your spine to move or round—focus on hinging at the hips rather than arching your back.
Neck Position
Your neck alignment can vary based on your individual anatomy. If you have an athletic background and tend to be more extended, a neutral neck position (chin tucked) may feel more natural. If you are more flexion-dominant, especially in your upper back, looking slightly upward can help encourage extension. Experiment with both to see what works best for your body.
Shoulder Blade Position
Avoid worrying about retracting your shoulder blades during the lift, as this doesn’t contribute significantly to the effectiveness of the movement. Instead, focus on maintaining a stable upper body.
Grip
Ensure that your thumbs are wrapped around the bar and avoid using a false grip. Grip the bar as tightly as possible, imagining that you’re trying to leave an imprint of your fingerprints on the bar to engage your forearms and enhance control.
Foot Positioning and Weight Distribution
As you initiate the hinge, your weight should shift toward your heels, but avoid letting your heels rise off the ground. Do not overly focus on pushing through the heels alone; instead, aim for full foot contact—big toe, little toe, and heel—ensuring a balanced distribution of force across your entire foot. This will also engage your quads at the beginning of the lift, allowing for a smoother and more powerful start.
Elbow and Arm Position
Keep your elbows locked straight throughout the lift. While there’s no need to actively flex your triceps, make sure your elbows do not bend or break their neutral position, as this could lead to unnecessary strain or loss of control.
Additional Considerations
Ensure that your back remains neutral and the movement is controlled. Focus on pushing through the hips rather than pulling with your back or arms. This will help maximize muscle engagement and minimize the risk of injury.
How Not to Perform
Avoid Rounding Your Back
Do not allow your spine to round during the lift, as this can place excessive strain on your lower back and increase the risk of injury. Keep your back neutral and maintain a natural curve throughout the movement to protect your spine.
Don’t Overextend Your Knees
While your knees should be slightly bent, avoid straightening them completely or overextending them. This can shift the emphasis away from the hamstrings and place unnecessary stress on the knees.
Don’t Let the Bar Drift Away
Never let the barbell move away from your body during the lift. This can cause your back to round and your body to lean forward, increasing the chance of injury. Keep the bar as close to your shins and thighs as possible.
Avoid Overusing the Lower Back
The focus of this exercise should be on the hamstrings, not the lower back. Do not try to lift with your back by arching or extending it too much. Instead, hinge at your hips and keep your core tight to avoid compensating with your back.
Don’t Lift With Your Arms
The arms should remain passive throughout the lift. Avoid pulling with your arms or bending your elbows, as this shifts the work away from the target muscles. Focus on driving the movement with your hips and legs, not your upper body.
Don’t Lock Your Knees or Use Momentum
Never lock your knees or rely on momentum to complete the lift. Locking the knees can cause joint strain, and using momentum wastes energy that should be directed toward the target muscles. Keep the movement controlled and smooth.
Don’t Overload the Weight
Lifting too much weight can compromise your form and lead to injury. Ensure you can maintain proper technique before increasing the weight. Gradually progress to heavier loads while maintaining full control over the barbell.
Avoid Shifting Too Much Weight to Your Heels
While you should feel a weight shift toward your heels, don’t focus solely on your heels. Shifting too aggressively can make it difficult to activate your quads at the start of the lift. Instead, focus on driving through the entire foot—heel, big toe, and little toe.
Don’t Arch or Hyperextend Your Neck
Avoid arching or straining your neck during the lift. This can lead to tension and discomfort. Keep your neck neutral and aligned with your spine, and experiment with slight adjustments to find the most comfortable position.
Don’t Forget to Warm Up
Skipping a proper warm-up can lead to muscle strain and poor performance. Ensure your muscles are adequately prepared for the exercise by performing dynamic stretches and activation exercises for the hamstrings, glutes, and lower back before starting.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
