Stiff Legged Barbell Deadlift

What is Stiff-Legged Barbell Deadlift? The stiff-legged barbell deadlift is a compound exercise that primarily targets the lower back, hamstrings, and glutes. It involves bending at the hips while keeping the legs relatively straight, hence the name "stiff-legged."

Tutorial

1. Stand with your feet shoulder-width apart and the barbell in front of you on the floor.
2. Bend at the hips while keeping your legs straight or slightly bent.
3. Grab the barbell with an overhand grip slightly wider than shoulder-width apart.
4. Keep your back straight, chest up, and shoulders pulled back.
5. Engage your core and lift the barbell by extending your hips and pushing through your heels.
6. Stand tall at the top of the movement, then lower the barbell back to the starting position with control.

Common Mistakes

• Rounding the back: Avoid rounding your back during the movement to prevent injury.

• Using too much weight: Start with a lighter weight to master the form before increasing the load. - Not engaging the core: Failing to engage your core can lead to lower back strain.

Tips for Better Results

• Focus on the hip hinge: Initiate the movement by pushing your hips back to maintain tension in the hamstrings.

• Control the descent: Lower the barbell slowly and with control to maximize muscle engagement. - Keep the barbell close: Maintain a straight bar path by keeping the barbell close to your body throughout the movement.

Muscles Worked

• Primary: Lower back, hamstrings, glutes - Secondary: Core muscles, forearms