How To Perform Stiff Legged Deadlifts

The difference between Traditional Deadlifts & Stiff-Legged Deadlifts is that you get a greater stretch on the hamstrings with this variation, therefore you can promote greater hypertrophy and strength to these muscles. Also strengthens the glutes, calves, lats and core.

Level/Difficulty: Intermediate to Advanced

Muscle Group(s): hamstrings, glutes, calves, lats, core

Equipment: kettlebell(s), dumbbell(s), barbell, or resistance band

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core engaged, hinge at the hips and “chase the stretch” in the glutes and hamstrings, exhale to return to start.

Before starting:

Be sure to use a weight that is not too heavy.

You may increase your risk for loading the back too much, so be aware of the key tips:

1. Be sure that your core is braced and engaged throughout .

2. Soften and unlock the knees

3. Hinge forward and load the hips/hamstrings (feel them stretching), keeping the core engaged here too

4. Only go as low as you can comfortably and safely

5. Exhale as you "pull" your hips back to the start

Lower the weight if you're unable to do this exercise with great form throughout.