Straight-Leg Deadlift (Barbell)

A barbell hip-hinge lift performed with legs fully straight (locked knees), maximising hamstring and posterior chain stretch.

Instructions

1. Stand with feet hip-width apart and a barbell resting over mid-foot. Hinge at the hips and grip the bar with an overhand grip just outside your legs.
2. Lock your knees completely straight — unlike the Romanian deadlift, there is no intentional knee bend. This is the defining characteristic of the movement.
3. Take a deep breath, brace your core, and maintain a neutral spine with chest up.
4. Drive through your heels and extend your hips to lift the bar, keeping it tracking close to your legs throughout the ascent.
5. Stand tall at the top without hyperextending the lower back.
6. Hinge at the hips to lower the bar back to the floor in a controlled manner, maintaining straight legs and a flat back throughout.
7. Allow the bar to briefly touch the floor at the bottom — unlike the Romanian deadlift, the weight returns to the floor each rep.
8. Repeat for the prescribed number of repetitions.

Tips

• Keep your knees locked (not hyperextended) throughout — this is what distinguishes the movement from the Romanian deadlift and maximises hamstring stretch.
• Unlike the Romanian deadlift, the bar returns to the floor each rep; re-brace before every pull.
• Keep the bar close to your shins and thighs throughout the entire range of motion to protect the lower back.
• Do not round your lower back — if you cannot reach the floor with a flat back, reduce the range of motion or use a deficit pad.
• Engage your lats to keep the bar from drifting forward.
• Start lighter than you think necessary: the straight-leg position places significant stress on the hamstring attachments and lower back.
• Breathe in at the top, hold through the descent and ascent, exhale at the lockout.