Stiff Leg Deadlift (On Bench) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Barbell
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Stiff Leg Deadlift (On Bench) is a lower body exercise primarily targeting the hamstrings, with secondary emphasis on the glutes and lower back. By using a barbell, this exercise requires the individual to stand with one foot on a bench, holding the barbell with both hands. The movement involves hinging at the hips while keeping the legs straight, lowering the barbell towards the ground, and then returning to a standing position. This variation of the stiff leg deadlift allows for a deeper stretch in the hamstrings and increases the range of motion, making it effective for building strength and flexibility in the posterior chain.
How to Perform
Begin by selecting the appropriate weight and loading the barbell accordingly.
Place two flat benches side by side, positioning the barbell across one end of the benches.
Stand between the benches with one foot placed on each bench. Ensure your feet are about shoulder-width apart and facing the barbell.
Bend your knees slightly and reach down to grasp the barbell with an overhand grip (palms facing down), positioning your hands about shoulder-width apart or wider.
With your back straight, push through your heels to stand up, bringing the barbell to rest on your thighs. Focus on setting a solid foundation by pulling your shoulders back, lifting your chest, and slightly arching your back.
Keeping your eyes forward, begin hinging at the hips and lower the barbell slowly along your body. Focus on feeling a deep stretch in your hamstrings as you descend.
Lower the barbell as far as your hamstrings comfortably allow. The height of the benches helps you achieve a deeper range of motion for an enhanced stretch.
Once you’ve reached the bottom of the movement, engage your hamstrings and glutes to raise the barbell back up in a controlled manner.
Maintain proper posture by keeping your shoulders pulled back and your chest open to prevent your lower back from rounding.
Squeeze through your glutes and hamstrings as you return to the standing position, fully extending your hips.
Repeat the movement for the desired number of repetitions, ensuring you maintain control throughout the entire set to maximize effectiveness and minimize injury risk.
Tips
Start by performing this exercise with a lighter weight than usual, especially when using a raised platform. This allows you to perfect your form before adding heavier loads.
Always keep your gaze forward and slightly up. Looking down will cause your back to round, increasing the risk of injury.
Throughout the exercise, ensure the bar stays close to your body. The further the bar moves away from you, the more stress is placed on your lower back.
Focus on stretching your hamstrings as you lower the bar and contracting them as you lift the bar back up. Developing a strong mind-muscle connection will maximize the effectiveness of this movement.
Keep your knees slightly bent but fixed in position throughout the movement. Do not let them shift or bend further as you go through the motion.
You can choose to use an overhand grip, an underhand grip, or a mixed grip (one hand over, one hand under) on the bar.
During the lowering phase, make sure your weight is distributed over your heels, not your toes. Shifting forward onto your toes can lead to improper form and potential injury.
Do not relax or lose tension at the bottom of the movement. Keep your legs, core, and back engaged as you begin the ascent.
Maintain slow and controlled timing for each repetition, especially when lowering the bar. The focus should be on achieving a deep stretch and controlled contraction of the target muscles.
Avoid bending at the waist without moving your hips back. If you fail to move your hips properly, the load shifts from your hamstrings to your lower back, increasing the risk of injury. Keep the bar close to your body to naturally engage your hips.
Proper technique is crucial for this exercise. If you're new to the movement, practice in front of a mirror with light weight (or just the bar) to ensure your form is correct before progressing to heavier loads.
Once you've mastered the technique, gradually increase the weight to build strength and size in your hamstrings and glutes effectively.
How Not to Perform
Avoid Rounding Your Back: Never allow your back to round, especially when lowering the bar. This can place excessive strain on your spine and lead to injury. Always maintain a neutral spine throughout the movement.
Don’t Look Down: Looking down at the floor causes your back to round. Keep your gaze forward and slightly up to help maintain proper posture and avoid unnecessary strain on your lower back.
Don’t Let the Bar Drift Away from Your Body: If the bar moves too far from your body during the exercise, it shifts the load to your lower back, increasing the risk of injury. Keep the bar as close to your body as possible.
Avoid Using Momentum: Do not swing or jerk your body to lift the bar. This wastes energy and reduces the effectiveness of the exercise. Focus on controlled, deliberate movements.
Don’t Shift Your Weight Forward onto Your Toes: Keeping your weight forward on your toes compromises your balance and posture. Make sure your weight stays on your heels to engage the hamstrings properly and protect your lower back.
Don’t Relax at the Bottom: Avoid pausing or relaxing at the bottom of the movement. This can cause you to lose tension in your hamstrings and lower back, making the exercise less effective. Maintain tightness in your legs, core, and back as you transition to the ascent.
Don’t Bend at the Waist Without Moving Your Hips: Bending at the waist without pushing your hips back can place the strain on your lower back rather than your hamstrings. Always push your hips back while lowering the bar to engage the hamstrings properly.
Don’t Overbend Your Knees: While keeping your knees slightly bent is necessary, avoid excessive knee bend during the movement. This reduces the focus on the hamstrings and shifts it to the quadriceps.
Don’t Use an Incorrect Grip: Ensure that your grip is secure and comfortable. Using an improper grip can lead to instability and inefficient movement. If you're unsure, stick to a standard overhand grip or a mixed grip (one overhand, one underhand).
Don’t Rush the Reps: Speeding through the movement wastes energy and decreases the effectiveness of the exercise. Slow down both the lowering and lifting phases to fully stretch and contract the hamstrings for optimal results.
Don’t Use Too Much Weight Too Soon: Lifting too heavy too quickly can compromise your form and lead to injury. Start with a lighter weight to master the movement before progressing to heavier loads.
Don’t Neglect Core Engagement: Failing to engage your core throughout the exercise can lead to instability and increase the risk of injury. Keep your core tight and engaged from start to finish to support your lower back.
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.
