Stiff Leg Dead Lifts

Exercise / Glutes, Hamstrings

How To Perform Stiff Leg Dead Lifts

Let us take a look at the correct way to perform stiff leg dead lifts. For those that require a heavier weight, using lifting straps might help take the strain off your grip. This exercise is a great one for developing the hamstrings, but should be done correctly. So let’s get started.

Start by standing shoulder width apart and bending down. Keep your back straight and your knees slightly bent as you bend down. Grip the barbell with an over hand grip and stand up so that your torso is straight. This will be your start position.

From this position, lower the barbell downwards towards your feet. Make sure that your bend your waist as your lower the weight and keep your back straight. Keep lowering the barbell down until you feel your hamstrings stretching. Once your hamstrings are stretched, you will start to come back up.

Bring your torso straight upwards, but remember to extend your hips, until you are back at your start position (with your torso straight and the barbell hanging in front of you).

Do as many of these reps as your workout stipulates. Remember to breath as you lower the weight down. Breathing is important.

What not to do:

  • Round your back as you lower
  • Drop the weight down too quickly

This exercise should be done using the correct form. When it comes to exercises that involve some sort of back strength, the correct technique is vital. Running the risk of injuring your back for the sake of a lift is not recommended. If the weight is too heavy for you, then use a lighter weight.

CAUTION: If you suffer from any back pain, or your back is not used to weight training, then this exercise is not recommended for you.

Exercise Tips

  • Keep your back straight at all times
  • Remember to breath throughout the reps
  • Bend your knees slightly at the bottom
  • Do not lock out your knees
  • If the weight is too heavy, change to a lower one
  • Use lifting straps if you feel your grip is going

Stiff Leg Dead Lift Variations

  1. Variation 1: Using Dumbbells. The technique for this exercise is exactly the same as using a barbell, only you will be using dumbbells.
  2. Variation 2: Smith Machine Stiff Leg Dead Lifts. For this you will be using the smith machine, but you will be setting the bar to about the middle of your thighs and not all the way down. Apply the same technique for this exercise as the barbell variation.