Stiff-Legged Barbell Deadlift

Also called stiff-leg deadlift, sldl and straight-leg deadlift.

Works

Hamstrings, plus glutes and lower back

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.

1. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
2. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.
3. Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
4. Repeat for the recommended amount of repetitions.

Cues

• Soft knees, locked in place.
• Push the hips back.
• Bar close down the legs.
• Stop at a hamstring stretch.

Common mistakes

• Rounding the back.
• Bending the knees to reach lower.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

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