How To Stiff Leg Deadlift

The stiff leg deadlift is a power exercise which is used to build hamstring, glute muscles and the lower back. It can be performed with either a barbell or using dumbbells, depending on your preferences, personally I prefer the dumbbells. If you decide to use the barbell then you should be using an overhand grip, if you decide to use my personal favorite then you should be using an underhand grip for one and an overhand grip for the other.

5 steps to the perfect Stiff Leg Deadlift

In terms of preparation you should be standing around shoulder width apart, or if you’re using a shallow platform, then a narrower stance should be used, in either case your feet should be flat beneath the bar.

Step One: Grasp the barbell with shoulder width overhand or mixed grips and then lift the weight to standing position (I’m assuming you already put the correct weight on). Whilst lifting the bar off the floor ensure that you are using your legs and not bending your knees. REMEMBER: Keep your back straight throughout the exercise, form is essential. (Note: Do not round the bar it places stress on back muscles and ligaments).

Step Two:  You should now be standing completely straight, you can now lower the bar.

Step Three: Whilst keeping your legs locked bend forward until your torso is parallel to the floor and your arms are hanging forward below you.

Step Four: Now use your lower back, straighten up and get back into your straight position again. Remember to ensure that you keep your knees locked throughout the movement in order to reduce the potential for muscle strain.

Step Five: Repeat until you hit your target or until you reach your limit, make a note. If you have a target always aim for at least one above it, you’ll be surprised by how thinking to go to 21 usually helps you get to 20 a lot easier.

A Final Note on Stiff Leg Deadlifts

As a side note to this exercise remember to exhale while you exert (lifting the weight upwards) and ensure that your back is consistently straight.

When you first start using this exercise start with light weights until you have the form correct, this will also allow for your back to adapt to the movement. Try your best not to pause or bounce at bottom of lift, it needs to be as consistent as possible.