Stiff-Legged Barbell Deadlift
How to do the 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.
How to program the Stiff-Legged Barbell Deadlift
Sets and reps
As a compound movement, the Stiff-Legged Barbell Deadlift responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Stiff-Legged Barbell Deadlift is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Stiff-Legged Barbell Deadlift work?
The Stiff-Legged Barbell Deadlift primarily targets the Hamstrings. It also recruits the Glutes, Lower Back as supporting muscles.
What equipment do I need for the Stiff-Legged Barbell Deadlift?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Stiff-Legged Barbell Deadlift should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
