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Barbell Straight Leg Deadlift

Barbell Straight Leg Deadlift

The Barbell Straight Leg Deadlift is a compound exercise that primarily targets the muscles in your posterior chain, including your hamstrings, glutes, and lower back. It is similar to the conventional deadlift but with a slight variation in the movement pattern. This exercise is highly effective for developing overall lower body strength and stability. To perform the Barbell Straight Leg Deadlift, you'll need a barbell with weight plates. Stand with your feet shoulder-width apart, toes pointing forward, and place the barbell in front of your thighs. Bend down and grab the bar with an overhand grip, hands slightly wider than shoulder-width apart. Keeping your back flat and core engaged, hinge at the hips and lower the barbell down the front of your legs, allowing your torso to come forward. It's important to maintain a slight bend in your knees throughout the movement to prevent excessive strain on your lower back. You should feel a stretch in your hamstrings as you lower the barbell. Once you have reached your maximum range of motion without sacrificing form, engage your glutes and hamstrings to bring your torso back up to the starting position. Remember to maintain a controlled and slow movement, focusing on the contraction of your posterior chain muscles. The Barbell Straight Leg Deadlift can be modified by using different variations such as dumbbells, kettlebells, or even resistance bands. As with any exercise, it's important to start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight over time to continue making progress. Incorporating the Barbell Straight Leg Deadlift into your workout routine can help improve your overall lower body strength and stability, enhance your athletic performance, and even contribute to better posture. However, it is essential to ensure proper form and consult with a fitness professional if you have any underlying health conditions or concerns.


  • Start by standing with your feet shoulder-width apart and the barbell in front of you on the ground.
  • Bend your knees slightly and hinge at your hips to lower your upper body.
  • Grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
  • Keeping your back straight and core engaged, begin to lift the barbell by driving through your heels, extending your hips and knees.
  • As you lift, keep the barbell close to your body and maintain a slight bend in your knees.
  • Continue lifting until your body is in a fully upright position, with the barbell at mid-thigh level.
  • Pause briefly at the top, squeezing your glutes.
  • To lower the barbell, hinge at your hips and bend your knees, maintaining control throughout the movement.
  • Lower the barbell back down to the starting position on the ground.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your glutes and hamstrings while performing the exercise.
  • Maintain a neutral spine throughout the movement to prevent injury.
  • Use a challenging weight that allows you to perform each rep with proper form.
  • Control the descent of the barbell to maximize muscle activation.
  • Make sure to breathe properly by exhaling on the exertion phase and inhaling during the eccentric phase.
  • Use a mixed grip (one palm facing towards you and the other away) for a secure grip on the barbell.
  • Warm up adequately before performing the exercise to prepare your muscles and joints.
  • Incorporate progressive overload by gradually increasing the weight lifted over time for continued progress.
  • Consider using lifting straps or a weightlifting belt if needed to support your grip or protect your lower back.
  • Listen to your body and take rest days as needed to allow for recovery and muscle growth.

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