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Stiff-Legged Barbell Deadlift

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Hamstrings
Other Muscles: Glutes, Lower Back
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


8.5

Out of 10

Excellent

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Stiff-Legged Barbell Deadlift Images

Stiff-Legged Barbell Deadlift
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Stiff-Legged Barbell Deadlift
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Stiff-Legged Barbell Deadlift Guide

Main Muscle: Hamstrings

  1. Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
  2. 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.
  3. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips 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.
  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 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.



Alternative Exercises For Stiff-Legged Barbell Deadlift

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  • Reviews & Tips
  • Reviews
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of people found this review helpful

Review: Stiff-Legged Barbell Deadlift

Exercise Rating
9/10

May 27, 2014 6:37 PM: I added these for the first time yesterday and my hamstrings are awesomely sore today, much more so than with any other exercise I've tried.



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Review: Stiff-Legged Barbell Deadlift

Exercise Rating
7/10

Feb 10, 2014 3:27 AM: In the video, it looks like he is performing a Romanian deadlift as he is not keeping his legs stiff as the name states and not going to just above the feet like the instructions suggest. Agree or disagree?



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Review: Stiff-Legged Barbell Deadlift

Exercise Rating
9/10

Jan 28, 2014 7:07 AM: good



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Tip: Stiff-Legged Barbell Deadlift

Exercise Rating
10/10

Nov 24, 2013 4:04 PM: Great exercise for glute/hamstring and some lower back development. I recommend doing hamstring training on a different day from quad training for better development of hamstrings.



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Tip: Stiff-Legged Barbell Deadlift

Exercise Rating
7/10

Oct 8, 2013 7:41 AM: Please, what's the difference of Romanian Deadlift and Stiff-legged deadlift?



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of people found this review helpful

Review: Stiff-Legged Barbell Deadlift

Exercise Rating
10/10

Sep 29, 2013 4:01 PM: Thumbs up



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Tip: Stiff-Legged Barbell Deadlift

Exercise Rating
10/10

Jul 11, 2013 6:25 PM: I love this It really works and it easy on my Knees and back.



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Review: Stiff-Legged Barbell Deadlift

Exercise Rating
10/10

Jul 3, 2013 10:34 AM: Never had such sore hams in my entire life. It's rather bizarre because while I'm doing them I don't feel a thing in my hamstrings but for about a week following doing a few sets of these they hurt so good. :)



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of people found this review helpful

Review: Stiff-Legged Barbell Deadlift

Exercise Rating
9/10

Jun 19, 2013 10:13 AM: Excellent



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Review: Stiff-Legged Barbell Deadlift

Exercise Rating
9/10

Jun 5, 2013 5:04 AM: Good exercise- Keep it strict like people have said- Use a Wooden board to get extra depth and stretch



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