Stiff-Legged Deadlift – Barbell

1. Stand with your feet hip-width apart, holding a barbell in front of your thighs with straight arms using an overhand grip.
2. Position the bar so it is touching or nearly touching your legs.
3. Keep your legs straight or maintain a slight bend in the knees (do not lock them).
4. Brace your core, keep your upper back straight while slightly arching your lower back.
5. Inhale, then push your hips back and lower the bar towards the ground, hinging at the hips, not the waist.
6. Keep the bar close to your body to avoid putting undue stress on your lower back.
7. Lower the barbell as far down as your hamstring flexibility allows. You should feel a stretch in your hamstrings. Do not round your spine.
8. Exhale as you lift the bar back to the starting position by extending your hips and pushing them forward. Avoid using your back to pull; the motion should come from your hamstrings and glutes.
9. Squeeze your glutes at the top of the movement for a second before performing the next repetition.
10. Perform the desired number of repetitions while maintaining proper form, keeping the movement controlled and avoiding any jerky motions.

Results