Stiff-Legged Deadlift

What is Stiff-Legged Deadlift:

The Stiff-Legged Deadlift is a hinge-dominant barbell exercise that primarily targets the hamstrings, glutes, and spinal erectors. Unlike the Romanian Deadlift, this variation minimizes knee bend, placing greater emphasis on hamstring stretch and posterior chain isolation. It begins from a standing position and features a rigid leg posture throughout, making it ideal for improving flexibility, eccentric hamstring control, and posterior strength. When performed with proper technique, it supports injury prevention, mobility enhancement, and muscular development through a deep range of motion.

Key Benefits:

  • Size and Strength: Targets the hamstrings, glutes, hip adductors, and erector spinae, promoting muscle growth and strength improvement.
  • Joint Stability: Enhances hip, knee, and ankle stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves hip extension, hip adduction, and spinal extension strength, and overall fitness, translating to improved performance in daily activities and sports.

Variations:

  • Kettlebell Swing: Explosive hip hinge using a kettlebell; builds power and conditioning while primarily targeting glutes.
  • Standing Good Morning: Barbell hip hinge performed standing; emphasizes hip adductors while reinforcing posterior chain mechanics.
  • Seated Good Morning: Modified good morning from a seated position; isolates hip adductors and lower back with reduced knee involvement.
  • Hip Thrust: Glute-dominant lift performed with upper back supported; develops hip extension strength and power.
  • Conventional Deadlift: Barbell lift from floor to standing; targets glutes and reinforces full-body tension and coordination.
  • Sumo Deadlift: Wide-stance deadlift emphasizing hip adductors; reduces range of motion and stresses inner thighs.
  • Romanian Deadlift: Barbell hinge lowering to mid-shin with minimal knee bend; strengthens glutes and hamstrings.
  • Landmine Romanian Deadlift: RDL variant using landmine attachment; glute-focused with a more vertical pulling path.
  • Deficit Deadlift: Deadlift performed from an elevated platform; increases range of motion to deepen glute engagement.
  • Trap Bar Deadlift: Neutral-grip deadlift using a trap bar; targets glutes while reducing shear forces on the spine.

How to perform Stiff-Legged Deadlifts:

  • Starting Position: Stand upright holding a barbell with a shoulder-width overhand grip. Keep feet about hip-width apart, knees nearly straight but not locked out, and arms fully extended. Engage your core and set your back neutral.
  • Execution: Hinge slowly at the hips, keeping your legs straight and back flat as the barbell lowers in front of your body. Descend until you feel a strong stretch in your hamstrings—typically just below the knees or to mid-shin level. Reverse the motion by contracting your glutes and hamstrings, driving the hips forward to return to standing without letting the knees bend excessively.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale before initiating the lift
  • Exhale: Exhale after locking out at the top
  • Shallow Breaths: Avoid holding your breath for too long, and inhale/exhale throughout the movement as necessary.
  • Foot Placement & Setup: Stand with feet about hip-width apart, toes forward. Keep legs mostly straight with a very slight knee bend (not locked out). Maintain a neutral spine. Use a standard barbell setup unless performing a dumbbell or trap bar variation.
  • Grip Consistency: Use a double overhand or mixed grip depending on load. Keep arms straight and relaxed—your upper body acts as a lever while the posterior chain drives the movement.
  • Bar Path Awareness: Let the bar travel vertically down your legs, close to the shins. Avoid letting it drift forward, as that increases shear on the lower back.
  • Shoulder & Lat Engagement: Brace your upper back and engage your lats to keep the shoulders packed. “Break the bar” cue still applies to reinforce back stability.
  • Hips & Knee Timing: Push hips backward while keeping knees nearly straight throughout the movement. Avoid excessive bend—it’s a hinge, not a squat.
  • Neck & Head Position: Keep your gaze slightly down and forward to help maintain a neutral spine.
  • Bracing Before the Hinge: Inhale into your abdomen before each rep to create tension and reinforce spinal integrity.
  • Return with Control: Reverse the hinge by driving hips forward and squeezing the glutes. Don’t rely on momentum; control the ascent as much as the descent.
  • Avoid Excessive Lower Back Rounding: The stiff-legged deadlift demands strict spinal alignment. Descend only to your hamstring mobility limit—stop if your back begins to round.
  • Avoid Overreaching or Shrugging: Maintain shoulder position and let your hips initiate and drive the movement.
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    Additional Information:

    Ways to make it easier:

    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Decreasing the Weight

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Increasing the Weight