Stiff Leg Deadlift - Instructions, Variations & Alternatives
Muscles involved
- Glutes
- Lower back
- Hamstrings
- Adductors
- Trapezes
- Rhomboids
- Deltoids
- Forearms
Also known as
- SLDL
- Straight Leg Deadlift
How to perform
Stiff Leg Deadlift - Low position
Stiff Leg Deadlift - High position
Leg straight and shoulders over the bar
-
Set up & Starting position (standing)
Stand in front of the weight with feet hip width apart, broaden your chest and drop your hips back slightly. Hinge at your hips to lean forward with only a slight bend in your knees to take hold of the weight. Grasp the weight at shoulder width apart with an overhand grip.
Lift the chest and take a deep breath to brace the core. Retract shoulder blades and place the weight near your shins. -
Concentric phase (lifting the weight)
Pull the weight up by extending the hips and straightening the torso. -
Eccentric phase (lowering the weight)
Keeping your back straight and your knees slightly flexed (stiff), inhale as you push your hips backward and slowly lower the weight back to the ground.
Repeat the movement.