Stiff-Leg Deadlift

Starting position

1. Take the bar from the rack (at about mid-thigh height) with an overhand, shoulder-width grip and step back.
2. Feet hip-width apart, toes pointing forward.
3. Legs nearly straight: knees just soft, not locked. Set your shoulder blades back, brace your abs; the bar rests against your thighs.

Execution

1. Inhale and hinge forward by pushing your hips back. Keep your knees nearly straight — they don't bend more during the rep.
2. The bar travels straight down, close to your legs.
3. Lower until you feel a strong hamstring stretch while your back stays flat. For most beginners that's mid-shin or a little higher.
4. Exhale and stand up by driving your hips forward and squeezing your glutes, keeping the bar close to your legs. Don't lean back at the top.

Common mistakes

• Rounding the back — the main hazard in this lift: the load moves to the lower back.
• Knees fully locked — unnecessary strain on the knee joints.
• Bar drifting away from the legs — longer lever arm, more stress on the back.
• Too much weight — with straight legs your working weight is clearly lower than in a regular deadlift.

Beginner tips

• Start with the empty bar (20 kg) and a short range of motion.
• Lower slowly, over 2–3 seconds, and check your back position in a side mirror.
• If your flexibility is limited, learn the Romanian deadlift with more knee bend first.

Alternatives

• Barbell Romanian Deadlift — more knee bend, easier to keep a flat back
• Single-Leg Romanian Deadlift (Contralateral Dumbbell) — lighter and easier to control the path
• Hyperextension — similar work with support