Exercise Guide
How to do barbell stiff-leg deadlift
Master the setup, range of motion, and tempo for safer, more effective reps.
Overview
Mastering the hinge from the floor builds a resilient posterior chain. By keeping the hips high and the legs relatively straight, you put the hamstrings in a position where they have to work at full capacity. It is a demanding lift that rewards you with better pulling strength and a stable lower back.
Why Use It
- Targets the hamstrings at a long muscle length for growth.
- Builds immense strength from a dead stop on the floor.
- Strengthens the lower back and core stability.
When to Use It
Place this early in your workout after your main heavy lift, or use it as your primary hinge on a hypertrophy-focused day.
Stats
Instructions for Proper Form
Setup
- The Stance: Stand with your feet hip-width apart. The bar should be over your mid-foot.
- The Grip: Hinge down and grab the bar with an overhand grip. Keep your arms straight.
- The Position: Set your hips high. Your knees should have a very slight bend but stay stiff throughout the move.
Execution
- The Brace: Pull your shoulder blades into your back pockets and pull the slack out of the bar.
Pro Tip: Think of your legs as pillars. They don't move; only your hips act as the hinge.
- The Pull: Drive through your heels and push the floor away. Keep the bar close to your legs as you stand up.
- The Lockout: Stand tall and squeeze your glutes. Do not lean back at the top.
- The Descent: Push your hips back and lower the bar slowly. Keep your legs stiff until the plates touch the floor.
Coaching Cues
- Hips high, heart forward
- Paint your shins with the bar
- Push the floor away
Common Mistakes
- Rounding the Back: Losing core tension, which puts the load on the spine instead of the hamstrings.
- Turning it into a Squat: Bending the knees too much, which turns it into a standard deadlift.
- Letting the Bar Drift: Letting the bar move away from the shins, which increases lower back strain.
How to Fix It
- Rounding the Back: Pull your shoulder blades into your back pockets and keep your chest proud.
- Turning it into a Squat: Keep your hips higher than your knees throughout the entire movement.
- Letting the Bar Drift: Imagine you are trying to shave your legs with the bar as you pull.
Mistakes by Level
Beginner
- Bending knees too much.
- Losing the flat back.
Intermediate
- Bouncing the plates.
- Rushing the descent.
Advanced
- Overextending the back at the top.
Mechanics
Use these setup and execution anchors to keep the rep organized, repeatable, and easier to progress.
Movement Pattern
Hinge
Body Position
Standing
Load Style
Bilateral
Muscles Worked
Primary
- Hamstrings
- Glutes
- Lower-back
Secondary
- Forearms
- Traps
Stabilizers
- Core
- Erector-spinae
Setup Requirements
- Stand with your mid-foot under the bar.
- Set your feet hip-width apart.
- Grip the bar just outside your legs.
- Set your hips high so your torso is nearly parallel to the floor.
Form Checklist
- Are your knees slightly soft but not bending more?
- Is your back flat like a tabletop?
- Is the bar staying close to your shins?
Range of Motion
Pull the bar from the floor to a standing position, then lower it back to the floor while keeping legs stiff.
Breathing Pattern
Inhale and brace at the bottom. Hold until you pass the knees, then exhale at the top.
Tempo Guidance
Controlled pull, 2-3 second lowering phase.
Caution Notes
- If you feel sharp pain in your lower back, reduce the weight and check your core brace.
Programming
Treat these guidelines as practical programming defaults, then scale load, volume, and frequency to match the rest of the training week.
Best For
- Building hamstring size.
- Improving deadlift strength.
- Developing a strong lower back.
Goal Tags
Rep Ranges
- 5-8 reps for strength.
- 8-12 reps for muscle growth.
Set Guidance
3-4 sets.
Rest Guidance
2-3 minutes.
Frequency
1-2 times per week.
Pairings
- Pair with quad-dominant moves like leg extensions.
- Follow with core work like dead bugs.
Audience Notes
- Intermediate lifters will find this great for breaking plateaus.
Substitution Targets
- Barbell Romanian Deadlift
- Dumbbell Stiff-Leg Deadlift
Variations
Use progressions to increase difficulty when you master the movement, and regressions if you struggle with proper form or face mobility limitations.
Regressions
Dumbbell Stiff-Leg Deadlift
Dumbbells allow for a more natural path.
Best for: Learning the hinge.
Progressions
Deficit Stiff-Leg Deadlift
Standing on a platform increases the range of motion.
Best for: Advanced lifters.
FAQ
Common Questions
How is this different from a Romanian Deadlift?
The SLDL starts and ends on the floor for every rep, while the RDL starts from a standing position.
Alternatives
Start with the closest related options, then browse fallback alternatives that keep the same primary training focus.