Barbell Stiff Leg Deadlift
Barbell Stiff Leg Deadlift
The Barbell Stiff Leg Deadlift is a potent exercise focusing on the posterior chain, primarily targeting the hamstrings and lower back. Unlike the conventional deadlift, it involves less bending of the knees, placing more emphasis on hamstring flexibility and strength.
How to do Barbell Stiff Leg Deadlift
- Starting Position: Stand with your feet hip-width apart. Hold a barbell in front of your thighs with an overhand grip, hands just outside your legs.
- Hinge at the Hips: Slightly bend your knees. Hinge at your hips and lower the barbell down your legs, keeping it close to your body. Your back should remain straight throughout the movement.
- Lower the Barbell: Continue lowering the barbell as far as your hamstring flexibility allows without rounding your back.
- Rise Up: Engage your hamstrings and glutes to lift your torso back up to the starting position, keeping the barbell close to your body.
Form Tips
- Keep a Neutral Spine: It's crucial to maintain a straight back to avoid strain, especially in the lower back.
- Controlled Movement: Lower and raise the barbell in a slow, controlled manner to ensure muscle engagement and safety.
- Slight Knee Bend: Maintain a slight bend in your knees throughout the movement to prevent joint locking.
- Avoid Jerky Motions: Ensure the movement is smooth and consistent, avoiding any sudden jerks or bounces.
Primary Muscles Targeted
- Hamstrings: The primary muscles worked, especially as you extend your hips.
- Glutes: Engaged when rising to the upright position.
- Lower Back (Erector Spinae): Works to maintain a straight spine during the exercise.
Secondary Muscles Targeted
- Upper Back and Traps (Trapezius): Stabilize the upper body during the lift.
- Forearms: Engaged for maintaining grip on the barbell.
- Core Muscles: Provide stability throughout the movement.
