Siff-Legged Deadlift

Differentiation: Mechanics

This variation of a Stiff-Legged Deadlift is unique from other Stiff-Legged Deadlift exercises. Here is how: you use an Olympic bar. The bar has a wider weight distribution, which helps to engage your entire leg | along with your hamstrings. This exercise may seem similar to a Romanian Deadlift, but it differs slightly. When performing this exercise - Straight Leg Barbell Deadlifts - | you keep your legs as straight as possible | while lowering the bar. This leg position increases the work done by your lower back.

Starting Position

To get into starting position, do this...

1) Obtain an Olympic bar.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Position the Olympic bar on the floor.

4) Load plates onto the Olympic Bar.

5) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

6) Stand behind the bar, with your feet hip-width apart.

7) Bend down toward the bar.

8) Grasp the bar using an overhand grip.

9) Assume a slight and natural arch in your lower back.

10) Bend your knees very slightly.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Without bending your knees, push down on your heels while exhaling as you power the bar upward

3) ...until you are standing upright.

4) Flex your hamstrings while lifting the bar.

5) Hold this position for a count of one second.

6) Then, inhale while you lower the bar back to its starting position using a slow and controlled movement.

7) Do not bend your knees when lowering the bar.

8) This is the ending position.

9) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Your weight should be on your heels, hips and knees.

Never fully lock your knees out, which can result in fainting and other injuries. Keeping your knees bent ever so slightly will help you avoid getting hurt while allowing you to maintain sufficient pressure on the hamstrings.

Keep the bar close to your body as you pull up.

Keep your head up.

Keep your arms straight.

Keep your knees stationary. When lowering the bar, keep them parallel and lined up with your toes.

Keep your back flat and not rounded. Remember, as soon as your back starts to round and you are unable to keep a flat back the exercise is done.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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