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.

1. Grasp a bar on the floor using an overhand grip. Stand with your torso straight and a shoulder-width stance. The knees should be slightly bent. This is your starting position.
2. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back arched.
3. Continue to the bottom of your hip flexibility without ever compensating through your lumbar in an effort to extend the range of motion. Pause at the bottom and return to the starting position.
4. Repeat for the recommended amount of repetitions.

1. Warm up properly before performing the stiff-legged deadlift to prevent injury and prepare your muscles for the exercise.
2. Start with a lighter weight and gradually increase the weight as you become more comfortable and confident with the movement.
3. Maintain proper form throughout the exercise by keeping your torso straight, shoulders back, and knees slightly bent.
4. Avoid rounding your back or arching too much during the movement to prevent strain on your lower back.
5. Engage your core muscles and keep them tight throughout the exercise to provide stability and support to your spine.
6. Focus on the hamstrings and glutes as the primary muscles being worked during the exercise and avoid using your lower back excessively.
7. Control the descent of the barbell by bending at the waist while keeping your back arched, and avoid using momentum to lift the weight.
8. Pause at the bottom of the movement to ensure proper hip flexibility and avoid compensating through your lumbar.
9. Breathe properly by inhaling during the descent and exhaling during the ascent of the movement.
10. Perform the recommended number of repetitions and sets based on your fitness level and goals, and listen to your body to avoid overexertion or fatigue.

One way to incorporate the barbell stiff-legged deadlift into your workout is to include it as a compound exercise on your leg or back day. Here's an example of how you can structure your workout: 1. Warm up: Start with a dynamic warm-up that includes exercises like leg swings, hip circles, and hamstring stretches to prepare your body for the workout. 2. Primary exercises: Begin with your main compound exercises, such as squats or deadlifts, to target the larger muscle groups. Perform 3-4 sets of your chosen exercise, focusing on proper form and gradually increasing the weight. 3. Barbell stiff-legged deadlift: After completing your primary exercises, move on to the barbell stiff-legged deadlift. Set up a barbell with an appropriate weight and perform 3-4 sets of 8-12 repetitions. Focus on maintaining a straight back and engaging your hamstrings and lower back throughout the movement. 4. Assistance exercises: To further target your hamstrings, calves, quads, and forearms, you can include assistance exercises like Romanian deadlifts, calf raises, and leg curls. Perform 2-3 sets of each exercise, aiming for 10-15 repetitions. 5. Core work: Since the barbell stiff-legged deadlift also engages the core, you can finish your workout with some core exercises like planks, Russian twists, or hanging leg raises. Perform 2-3 sets of each exercise, focusing on proper form and