Barbell Stiff-Leg Deadlift

oec:barbell-stiff-leg-deadlift

A hip-hinge deadlift variation performed with relatively straight knees and elevated hips to heavily target the hamstrings and posterior chain.

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Also called: Stiff-Legged Deadlift, Stiff Leg Deadlift, SLDL, Stiff-Legged Deadlifts, stiff legged deadlift

How to do it

Stand with feet hip-width apart and the barbell over mid-foot.
Hinge at the hips with minimal knee bend and grip the bar just outside your shins using a double-overhand or mixed grip.
Flatten your back, engage your lats to pull the slack out of the bar, and keep your hips set higher than in a conventional deadlift.

Drive your feet through the floor and push your hips forward while maintaining a fixed, slight bend in the knees.
Extend your hips fully at the top of the lift without hyperextending the lower back.
Lower the bar under control by pushing your hips backward, keeping the barbell close to your legs until the plates touch the floor or you reach full hamstring stretch.
Reset your tension briefly on the floor before starting the next repetition.

Inhale and brace your core at the bottom before pulling, hold your breath through the hardest portion, and exhale near the top of the repetition.

Rounding the lumbar spine to reach the floor.: Only hinge as far as hamstring flexibility allows while maintaining a neutral, braced spine.
Squatting the weight up by excessively bending the knees.: Keep your knees fixed at a high angle throughout the movement to keep tension primarily on the hamstrings.
Letting the barbell drift forward away from the body.: Engage your lats to keep the bar tracking directly over mid-foot against your shins and thighs.

Avoid forcefully locking out the knees into hyperextension under load.
Maintain spinal neutrality and abandon the repetition if lower back form breaks down.

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