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How To Do A Barbell Stiff-Legged Deadlift

In this video, Mark will teach you how to do a Barbell Stiff-Legged Deadlift.


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Transcript From How to do a Barbell Stiff-Legged Deadlift Video

Due to the nature of transcriptions, we cannot guarantee accuracy, spelling or grammar. We provide the transcription as a way to skim through the content and as revision notes. 

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In this video, we’re going to be showing you how to do a stiff-legged deadlift correctly.We have Jade here, she’s going to be grabbing the bar just in a second and showing you how to do it. A stiff legged deadlift is a great movement for the posterior chain, the hamstrings, lower back. You really need to do it correctly. A lot of people do this exercise very, very poorly and just not right, basically, and you can almost think of a stiff-legged deadlift as the mother lifts for a lot of the hip hinging work/hip extension work.
In all deadlifting, eventually there’s a portion of that movement that is going to be the same movement pattern as a stiff-legged deadlift. It should mimic and look very much in close to a stiff-legged deadlift.

So some key things before we get into the exercise is you want to have vertical Tibia so the knees should always be behind the ankles and it should feel like a fairly intense stretch as you do it. And range of motion is going to be limited to two, how flexible someone is. So Jay, do you want to just grab the bar? Um, and we’ll show you how to do it. So grabbing the bar just outside of shoulder width, which is perfect. We’re jade’s grabbed it there. So, and just go ahead and do the movement. So you’ll see the first thing that moves is her hips. So coming back up, jade is the first thing you want want to move is the hips come out. So push your bum up and out to the roof. And really exaggerated you can see your hips moving out. So it shouldn’t even with the bar, this isn’t a light stretch, should be a fairly intense stretch that she’s feeling.

And the other, the other thing that I like acute is there’s no point in this movement where she can relax. Allow the hips to come forward or nice to come forward so it needs, do not come forward. So it’s back back, back, back. Keep pushing, keep pushing back, keep pushing back. That’s the tension. So the first rep that you do in the first sin on here is going to look worse than the last rep, so it might take you a couple of sets to to warm into this. So I do strongly suggest a very good warm up when you do this because it will allow you for a greater range of motion. So again, do a couple of sits to warm up and again, pull the hips back, Jay poole. And if you don’t feel this is very, very simple, you’re doing it wrong. Now for a lot of people, they won’t have the flexibility that jade has.

So for some people in terms of this, when they do it, come down, but just come down thigh height for some people who were super tight, that’s it. That’s all they got, right? That’s all they’ve got. So, but again, push the hips back, push the hips back, push the hips back, push the hips back, allowed, no movement from the knees whatsoever. You’ve got to push the hips back. So even in someone who’s proficient at this movement, like jade, I’m still going to be queuing them. I’m still not going to allow her to relax for a second on this movement, so just do a couple more reps. it’s due tomorrow. Make sure you got a good tempo there. Grabbed the bar quite tightly. You can use straps in this as well as you start getting heavier. It’s not a forum exercise, so don’t think that you’re doing it wrong by using straps, you probably will need to use streps especially.

You’re going to be using a double overhand grip rather than under overhand grip, which I recommend using a double overhand grip, not a mixed grip on a stiff-legged deadlift. I think it’s very, very important, and just one more rep, again, hips back, hips back, back, back, back, back, pushed back, hot, hot, hot, hot, hot, hot, hot, hotter. That’s where you want to be and making sure you keep everything tight there. Another mistake that people make is just do it and just a round your back a little bit. When you do it, that’s a mistake. You don’t want to do it like that. Another mistake people make is lit the bar away from your body as you do it. So you don’t want the Bot to be away from your body because when you do that, what happens if the bar goes away, you’re placing more load through the lower back, particularly l four l five, because for every degree of movement through the basically tilt and for every degree that you pull the bar out, there is exponential amount of load that’s going through the l four l five because if you look at the leave the mechanics of that, which is super, super dangerous and super bad.

So you really want to make sure and ensure that that bar is as close to your body as possible. So as you can see, when Jay does it now, the bad doesn’t leave her legs. That’s where it needs to be at all times. Super important. That is not leave your legs. So I hope this video helps and gives you the tick nick tips that you need to take your stiff-legged deadlift to the next level. If you want more, great to the point videos like this one, make sure you subscribe to enterprise fitness on Youtube and if you need a hand with him training, check us out online. It’s Thanks for watching.


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