Barbell Stiff Legged Deadlift
- Weight plates (optional, depending on your fitness level)
- Flat, stable surface
1. Setup:
- Start by setting the barbell on the floor in front of you.
- Stand with your feet shoulder-width apart, with your toes pointing forward or slightly outward.
- Position the barbell over the middle of your feet.
2. Grip the Barbell:
- Bend at your hips and knees to reach down for the barbell.
- Grip the barbell with both hands slightly wider than shoulder-width, palms facing you (overhand grip).
- Ensure your back is straight and your chest is up as you bend over.
3. Initial Position:
- Stand tall with your shoulders back and your core engaged.
- Set your feet firmly on the ground with your weight distributed evenly across your feet.
- Your arms should be straight and hanging down, with the barbell close to your shins.
4. Performing the Lift:
- Keeping your legs straight (or slightly bent), hinge at your hips to lift the barbell.
- Push your hips forward as you raise the barbell, keeping it close to your body.
- Stand up straight, fully extending your hips and knees at the top of the movement.
5. Lowering the Barbell:
- Slowly reverse the movement by pushing your hips back while maintaining a neutral spine.
- Lower the barbell back down towards the ground, keeping it close to your body.
- Stop when the bar reaches just below knee level, then return to the starting position by driving your hips forward.
6. Repetitions:
- Perform the desired number of repetitions, maintaining proper form throughout.
- Rest and hydrate as needed before your next set.
Tips for Beginners
- Start with a light weight or just the bar until you’re comfortable with the movement.
- Focus on maintaining proper posture and keeping your back straight to avoid injury.
- Avoid rounding your back during the lift; your spine should remain neutral.
- If you’re unsure about your form, consider asking a trainer for guidance or using a mirror to check your position.
