Stiff-Leg Deadlift Guide: How to Master the Stiff-Leg Deadlift

The stiff-leg deadlift, also known as the straight-leg deadlift, is a strength training exercise that changes the form of the conventional deadlift. The stiff-leg deadlift engages muscles in your posterior chain, the group of muscles on your backside that includes the glutes, calves, lats, and hamstrings.

While the stiff-leg deadlift and conventional deadlift are similar in many ways, there are a few key differences.

• Starting position: Similar to the Romanian deadlift (RDL) variation, the stiff-leg deadlift begins in a standing position with the weight at waist level; from there, the lifter lowers the weight to the ground. When performing the conventional deadlift, the lifter begins by picking up the barbell from the ground.
• Leg posture: The clearest difference between the two deadlift variations is that the stiff-leg deadlift requires straighter legs during the exercise. This posture puts even more emphasis on the muscles in the lower back and legs, and performing the exercise with stiff legs should allow you to feel a mild stretch.
• Range of motion: While the same hip hinge movement is essential for both variations, the stiff-leg deadlift has a shorter range of motion when compared to the conventional deadlift.

For the stiff-leg deadlift, begin by using a barbell with weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions

1. 1. Grab the barbell with an overhand grip. Your posture should be tall with your feet hip- or shoulder-width apart and a slight bend in your knees. Your hips should be directly over your shoulders with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. The weight on each foot should be evenly distributed along the entire foot. Grip the floor with your feet to create a stable foot position. Your arms should remain long with a slight bend in your elbows. Pre-tension your shoulders, hips, and core with good inhale and exhale. All of your repetitions should begin from this position.
2. 2. Begin to slowly hinge your hips and allow the bar to move away from your body. Your knees should remain straight. As you lower down, the barbell should move slightly away from your legs and over your toes.
3. 3. Continue moving downward until the bar reaches just below your knees or the mid-shin, depending on your level of flexibility.
4. 4. At the end of the downward movement, your shins should be upright, and you should feel the weight in the midfoot and heels of your feet without the allowing your toes to lift off the ground.
5. 5. To begin the upward movement, maintain a neutral spine position, pull the barbell close to your body, and move upward by pushing your feet through the floor. Push your hips forward, squeeze your glutes, and allow your hips to travel forward.
6. 6. As your hips move forward, keep your arms long, and finish the movement by squeezing your glutes and maintaining a neutral spine position. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill water out of the front, back, or sides of the bucket.
7. 7. At the end of each repetition, your shoulders should finish directly over your hips.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.