Barbell Stiff Legged Deadlift
Builds the hamstrings and glutes through hip extension. It improves pulling strength for lifting in the gym and everyday life.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand in front of the barbell with your feet hip-width apart and brace your core.
- 02
Grip the barbell with an overhand or mixed grip, keep only a slight bend in your knees, and hinge at the hips by pushing your hips back.
- 03
Lower the barbell under control along your thighs toward the middle of your shins, keeping your back neutral and your shoulder blades lightly pulled together.
- 04
Raise the barbell by extending your hips and squeezing your glutes at the top without hyperextending your lower back.
Beginner's guide
§ 03 · GuideBuilds the hamstrings and glutes through hip extension. It improves pulling strength for lifting in the gym and everyday life.
You should feel it in your hamstrings and glutes. It should not mainly be felt in your lower back or arms.
A common mistake is rounding your back or lowering the bar too far. Keep the bar close and stop when your hamstrings limit the range while your spine stays neutral.
How to get started at the gym
§ 04 · SisuLiftBarbell Stiff Legged Deadlift is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep the barbell close to your body at all times and keep your weight over the middle of your feet. Stop the range of motion when your hamstrings limit further movement while maintaining a neutral spine.
The barbell stiff legged deadlift primarily targets the posterior chain and requires good hip mobility.
More exercises: Hamstrings
§ 06 · Same muscles
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