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Barbell Stiff Legged Deadlift

Barbell Stiff Legged Deadlift

The Barbell Stiff Legged Deadlift is an incredibly effective compound exercise that targets several major muscle groups in the lower body. This exercise primarily focuses on the hamstrings and glutes, while also engaging the lower back, core, and calves to a lesser degree. By incorporating the barbell, you can add resistance and challenge your muscles, making it an excellent choice for building strength and stability. When performed correctly, the Barbell Stiff Legged Deadlift can help improve your posterior chain strength and muscle definition. This exercise also has the added benefit of targeting the muscles responsible for hip extension, which can enhance athletic performance in activities such as running, jumping, and squatting. Regularly including this exercise in your workout routine can contribute to better overall lower body strength, stability, and flexibility. Remember, proper form is crucial when performing the Barbell Stiff Legged Deadlift. It's essential to maintain a neutral spine, engage your core, and hinge at the hips while keeping your knees slightly bent. Starting with lighter weights and gradually increasing the load as you become more comfortable and confident will ensure proper technique and reduce the risk of injury. As with any exercise, it's also important to listen to your body and avoid pushing beyond your limits to prevent strain or muscle imbalances. Incorporating the Barbell Stiff Legged Deadlift into your leg day routine or full-body workout can be a powerful way to strengthen your posterior chain, improve overall lower body strength, and enhance athletic performance. However, it's always recommended to seek guidance from a qualified fitness professional to ensure proper execution and personalized adjustments based on your individual fitness level and goals. So grab a barbell, master your form, and begin reaping the benefits of this challenging yet rewarding exercise.


  • Begin by positioning your feet hip-width apart, with your toes pointing forward.
  • Place a barbell on the ground in front of you, with your feet beneath the barbell.
  • Bend your knees and lower your hips to grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
  • Maintain a neutral spine as you lift the barbell by extending your knees and hips, keeping your arms straight.
  • Stand up straight, while keeping the barbell close to your body, and your shoulders pulled back.
  • While maintaining a slight bend in your knees, lower the barbell back down by pushing your hips back and bending forward at the waist.
  • Continue lowering the barbell until you feel a stretch in your hamstrings, or until your torso is parallel to the ground.
  • Engage your hamstrings and glutes to raise the barbell back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on keeping a neutral spine throughout the movement to prevent injury.
  • Engage your glutes and hamstrings by squeezing them at the top of the movement.
  • Initiate the movement by hinging at the hips and pushing your hips back.
  • Keep a slight bend in your knees to avoid hyperextension.
  • Maintain a strong grip on the barbell to prevent it from slipping.
  • Control the descent of the barbell to maximize muscle activation.
  • Utilize progressive overload by gradually increasing the weight lifted over time.
  • Ensure proper warm-up and mobility exercises are performed prior to the exercise.
  • Listen to your body and adjust the weight used to match your current strength level.
  • Consider adding variations like Romanian deadlifts or single-leg stiff-legged deadlifts to target different muscle groups.

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