Stiff-Legged Barbell Deadlift
A intermediate strength exercise for the hamstrings, done with a barbell.
- Main muscles
- Hamstrings
- Also works
- Glutes and Lower back
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound
- Movement
- Pull
How to do the Stiff-Legged Barbell Deadlift
- Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
- 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.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Stiff-Legged Barbell Deadlift
Power CleanBarbell · Intermediate
Romanian DeadliftBarbell · Intermediate
Snatch PullBarbell · Intermediate
Alternating Hang CleanKettlebell · Intermediate
Double Kettlebell Alternating Hang CleanKettlebell · Intermediate
Dumbbell CleanDumbbell · Intermediate
Kettlebell Dead CleanKettlebell · Intermediate
Kettlebell Hang CleanKettlebell · Intermediate
Questions
What muscles does the Stiff-Legged Barbell Deadlift work?
Mainly the hamstrings, with the glutes and lower back helping.
Is the Stiff-Legged Barbell Deadlift good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Stiff-Legged Barbell Deadlift?
Good alternatives that train the hamstrings: Power Clean, Romanian Deadlift, Snatch Pull or Alternating Hang Clean.
How many sets and reps of the Stiff-Legged Barbell Deadlift should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).