Stiff Legged Barbell Deadlift

Pro Tip

Only perform this movement if you have excellent flexibility. If you cannot lift with mostly straight legs and a flat back, try a different type of deadlift.

How To

Place a barbell on the floor and position yourself over the center of it with your feet shoulder-width apart and shins about 1 inch away from the barbell.
Maintaining a straight back and mostly straight legs, bend down while leaning forward and position your hands on the barbell shoulder-width apart with an overhand grip and fully extended arms.
Exhale and push through your feet to lift the barbell while maintaining a flat back and mostly straight legs.
Continue to raise the barbell up until you are standing upright. Do not lean your torso any further back than your hips.
Inhale and lower the barbell while keeping a flat back and allowing your legs to slightly bend, keeping them mostly straight and returning to the starting position.
Rest the barbell on the ground for 1 second between reps.

Primary Muscle Groups

Glutes

Muscles of your butt.

Hamstrings

Muscles spanning the back of your thigh.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Secondary Muscle Groups

Inner Forearm

A group of muscles on the inside of your lower arm.

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Quads

Muscles spanning the front of your thigh.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.