How to do a barbell stiff-leg deadlift

Setup:

1. Stance: Stand with your feet hip-width apart, toes pointing forward.
2. Grip: Hold a barbell with an overhand grip just outside your thighs. You can use a mixed grip if the weight is heavy.
3. Posture: Stand tall with your back straight, chest up, and a very slight bend in your knees (they should not be locked out).

The Movement:

1. Hinge: Keeping your back straight, hinge at your hips and push your glutes backward. Lower the barbell towards the floor, keeping it close to your legs.
2. Stretch: Continue lowering the bar until you feel a deep stretch in your hamstrings. Your knees should remain in their slightly bent position throughout.
3. Return: Drive your hips forward and squeeze your glutes to return to the standing position.

Tips:

• This is a hip-hinge movement, not a squat. The bend in your knees should be minimal.
• The key is to maintain a flat back to avoid injury. Do not round your lower back.
• The name is a bit of a misnomer; a slight bend in the knees is safer than fully locked 'stiff' legs. It's often called a Romanian Deadlift (RDL).