How To Perform The Perfect Stiff Leg Deadlift

Stephen Romero - July 20, 2022

The stiff leg deadlift is one of the best strength training exercises you can do to develop your hamstrings and glutes, as well as strengthen your core, back, and shoulders. The exercise also helps improve balance, flexibility, and coordination in the lower body, making it one of the best exercises to do before practicing any sport or activity that requires dynamic movement in this region of the body. For more information on how to perform the stiff leg deadlift correctly, read this step-by-step guide.

Tips For A Safe And Effective Stiff Leg Deadlift

1. Start by standing with your feet hip-width apart and a weight in your left hand.
2. Hinge at your hips to lower the weight toward the floor, keeping your back flat and core engaged.
3. Once the weight reaches the floor, press through your heels to stand back up, keeping the weight close to your body as you do so.
4. Repeat on the other side.
5. Remember to keep your back flat and avoid rounding it during the exercise; additionally, keep your core engaged throughout to support your spine.
6. If you feel any pain in your lower back, stop immediately and consult a doctor or physical therapist.

Step By Step Instructions On How To Perform A Stiff Leg Deadlift

1. Place your feet hip-width apart and hold a barbell in front of you with an overhand grip.
2. Bend your knees slightly and hinge at your hips to push your butt back while keeping your back straight.
3. Lower the barbell down your shins until you feel a stretch in your hamstrings.
4. Drive through your heels to stand up tall, extending your hips and knees at the same time.
5. Squeeze your glutes at the top of the lift for one second before lowering the barbell back down to the starting position.
6. Keep your core engaged throughout the entire movement to maintain a flat back and avoid rounding your shoulders forward.

Tips on a perfect execution of the stiff leg deadlift

1. Start by standing with your feet hip-width apart and a slight bend in your knees.
2. Take a deep breath and brace your core as you hinge forward at the hips, keeping your back flat and shoulders down and away from your ears.
3. As you lower the barbell, allow your knees to bend slightly but keep them in line with your ankles—you should feel a stretch in your hamstrings.
4. Once the barbell reaches mid-shin level, drive through your heels to return to standing, keeping the bar close to your body as you stand tall.
5. Remember to keep breathing throughout the movement and to squeeze your glutes at the top of the lift for added stability and power.

Common mistakes during the stiff leg deadlift

People often arch their back too much when performing the stiff leg deadlift, which can lead to injury. Another common mistake is not keeping the legs straight, which takes away from the benefits of the exercise. Additionally, people will sometimes bend at the hips instead of the knees, swing the weights, or use momentum to lift the weights instead of using muscle power. To avoid these mistakes, be sure to keep your back flat, your legs straight, and move slowly and controlled throughout the entire range of motion.

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Stephen Romero

Stephen Romer has decades of experience and expertise in consultative marketing, sales, management, tech, and lifestyle. He has given notable seminars, featured on media for his exceptional writing skills.

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