Stiff-Legged Barbell Deadlift
The Stiff-Legged Barbell Deadlift is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The glutes and lower back assist as stabilizers throughout the range of motion.
How to Stiff-Legged Barbell Deadlift
- 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Stiff-Legged Barbell Deadlift work?
The Stiff-Legged Barbell Deadlift primarily works the Hamstrings. Secondary muscles include the Glutes, Lower Back, which assist during the movement.
Is the Stiff-Legged Barbell Deadlift good for beginners?
The Stiff-Legged Barbell Deadlift is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Stiff-Legged Barbell Deadlift?
You need barbell to perform the Stiff-Legged Barbell Deadlift. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
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