Stiff-Legged Deadlift (Barbell)

A compound hip-hinge lift emphasizing hamstring and posterior chain development with minimal knee bend.

Instructions

1. Grasp a barbell using an overhand grip (palms facing down), positioned at arm’s length in front of your thighs.
2. Stand with your torso straight and feet at shoulder-width apart. Keep your knees slightly bent throughout the movement. This is your starting position.
3. Keeping your knees stationary, bend at the hips by pushing your hips backward and lowering the barbell in front of your legs.
4. Lower the barbell to approximately the middle of your feet, maintaining a straight back and chest up position.
5. Continue the descent until you feel a significant stretch in your hamstrings.
6. Drive through your heels and extend your hips to return to the starting position in a controlled manner.
7. Exhale as you drive upward, squeezing your glutes at the top.
8. Repeat for the prescribed number of repetitions.

Tips

• Keep the barbell close to your body for balance and leverage.
• Do not allow your lower back to round at any point.
• The movement is driven primarily by hip extension, not by knee extension.
• Maintain a neutral spine throughout the entire range of motion.
• Use wrist wraps if needed when lifting heavy loads.
• Control the weight on the descent to maximize hamstring activation and reduce injury risk.
• Start with lighter weight to develop the proper movement pattern.