Stiff-Legged Barbell Deadlift
Stiff-Legged Barbell Deadlift
Targeted Muscle Groups
Primary Muscles:
- Hamstrings:
Secondary Muscles:
- Glutes (Gluteus Maximus):
- Lower Back (Erector Spinae):
- Core:
- Forearms and Grip:
Equipment Needed
- Barbell:
- Weight Plates:
How to Perform the Stiff-Legged Barbell Deadlift: Step-by-Step Guide
Step 1: Set Up
- Prepare the Barbell:
- Stand in Position:
Step 2: Grasp the Bar
- Hinge at the Hips:
- Neutral Spine:
Step 3: Lift the Barbell
- Engage the Hamstrings and Glutes:
- Stand Tall:
Step 4: Lower the Barbell
- Hinge Back Down:
- Controlled Descent:
Step 5: Repeat
- Multiple Reps:
Recommended Reps and Sets
- Beginners:
- Intermediate:
- Advanced:
Pro Tips for Success
- Focus on Hip Hinge:
- Maintain a Neutral Spine:
- Controlled Movements:
- Use Proper Weight:
Common Mistakes to Avoid
- Rounding the Back:
- Bending the Knees Too Much:
- Using Too Much Weight:
- Dropping the Bar:
Stiff-Legged Barbell Deadlift