Barbell stiff-legged deadlift
The barbell stiff-legged deadlift is a great way to strengthen and build your muscles. Not only does it target the hamstrings, glutes, lower and upper back, but it also works the core. This exercise is a staple for any serious deadlift training program.
It's a unique exercise in that it not only helps to build strength but also helps to increase muscle size. The range of motion is greater than most other hamstring exercises, allowing you to hit the muscles from a variety of angles. The increased range of motion also means you can hit the muscles with greater intensity.
The stiff-legged deadlift is a great exercise for those looking to increase their deadlift numbers. It helps to improve strength and stability in the lower back, which is essential for a strong deadlift. It also helps to increase hip mobility, which is important for a successful deadlift.
The stiff-legged deadlift can also be used as a muscle-building exercise for the hamstrings. It's a great way to add mass to the hamstrings, as the increased range of motion allows you to really target the muscle fibers.
Overall, the barbell stiff-legged deadlift is an excellent exercise for those looking to increase their deadlift numbers, as well as those looking to build their hamstrings. It's a great accessory movement for the deadlift, and can help to improve strength, stability, and muscle size.
Type:
Strength
Muscles Used:
Hamstrings
Level:
Intermediate
Equipment:
Barbell
Benefits Of This Exercise
- The barbell stiff-legged deadlift is a great exercise for those looking to increase their deadlift numbers, as well as those looking to build their hamstrings.
- It helps to improve strength and stability in the lower back, which is essential for a strong deadlift, and also helps to increase hip mobility.
- It's a unique exercise in that it not only helps to build strength but also helps to increase muscle size.
- The range of motion is greater than most other hamstring exercises, allowing you to hit the muscles from a variety of angles.
- The increased range of motion also means you can hit the muscles with greater intensity.
- Stretches and engages the hamstrings and lower back to a greater degree than a bent knee position.
- Also works the calves, quads, and forearms indirectly.
- The barbell variation allows for heavier loading than with dumbbells.
- Can use straps if grip is a limitation.
Step by Step Instructions For Barbell stiff-legged deadlift
- Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
- Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
- Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.
- Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
- Repeat for the recommended amount of repetitions.
Caution: This is not an exercise that is recommended for people with lower back problems. Also, it needs to be treated with the utmost respect paying special attention not to round the back forward as you move the torso down; the back should always be straight. Finally, jerking motions or doing too much weight can injure your back.
Variations: The exercise can also be performed with a dumbbell as described above.
Warm Up Tips
- Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
- Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
- Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.
- Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
- Repeat for the recommended amount of repetitions.
Caution: This is not an exercise that is recommended for people with lower back problems. Also, it needs to be treated with the utmost respect paying special attention not to round the back forward as you move the torso down; the back should always be straight. Finally, jerking motions or doing too much weight can injure your back.
Variations: The exercise can also be performed with a dumbbell as described above.
Warm Up Tips for Barbell Stiff-Legged Deadlift:
Barbell stiff-legged deadlift Safety Tips
- Use an overhand grip when grasping the bar, with palms facing down.
- Stand with your torso straight and your legs spaced using a shoulder-width or narrower stance, with slightly bent knees.
- Lower the barbell to the top of your feet by bending at the waist while keeping your back straight. Avoid rounding the back forward.
- Bring your torso back up by extending your hips until you are back at the starting position.
- Repeat for the recommended number of repetitions.
Caution:
- This exercise is not recommended for individuals with lower back problems.
- Pay attention to keeping your back straight throughout the movement.
- Avoid jerking motions or using too much weight to prevent back injuries.
Variations:
- You can perform this exercise with a dumbbell instead of a barbell.
Incorporating Into Other Workouts
To incorporate the barbell stiff-legged deadlift into your workouts, follow these steps:
1. Grasp a barbell using an overhand grip (palms facing down). If necessary, use wrist wraps for added support.
2. Stand with your torso straight and your legs spaced using a shoulder-width or narrower stance. Keep your knees slightly bent. This is your starting position.
3. Keeping your knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Imagine as if you were going to pick something from the floor until you feel a stretch in your hamstrings. Inhale as you perform this movement.
4. Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
5. Repeat for the recommended number of repetitions.
Important tips and cautions:
- This exercise is not recommended for individuals with lower back problems. Take caution to maintain a straight back throughout the movement.
- Avoid jerking motions or using too much weight, as it can lead to back injury.
- Variations of this exercise can be performed using dumbbells instead of a barbell.
The barbell stiff-legged deadlift is an effective exercise for strengthening and building the hamstrings, glutes, lower and upper back, and core muscles. It is particularly beneficial for those looking to increase their deadlift numbers and improve strength, stability, and muscle size. Incorpor