Stiff-Leg Deadlift

Setup

1. 01Stand with feet hip width apart and the bar over the mid-foot.
2. 02Grip the bar just outside the legs with a double overhand or mixed grip.
3. 03Set a nearly straight knee position with only a soft bend.
4. 04Brace the trunk and pull the shoulders back before lifting.

Execution

1. 01Stand up with the bar by driving the hips forward.
2. 02Push the hips back and lower the bar down the legs with knees almost locked.
3. 03Descend until the hamstrings reach a strong stretch without rounding the back.
4. 04Drive the hips forward to return to standing, keeping the bar close.

Checkpoints

• -Knees stay nearly straight through the whole rep.
• -Spine holds a neutral position at the bottom of the stretch.
• -Bar tracks in contact with or very close to the legs.
• -Hips, not the lower back, produce the movement.

Common mistakes

• -Rounding the lumbar spine to chase extra depth.
• -Bending the knees and turning it into a conventional deadlift.
• -Letting the bar drift forward away from the legs.
• -Yanking the weight off the floor instead of hinging under control.