Stiff-Leg Deadlift Bar Instructions

When executed properly, the stiff-leg deadlift is one of the most effective exercises for strengthening your legs, core and back, but it is also a higher risk exercise because of the potential to perform it wrong. The deadlift teaches you how to use your legs to lift a heavy object while protecting your back. It reinforces proper body mechanics and is one of the best functional movements to improve your activities of daily living.

  1. Lowering Phase

    • Begin using a light barbell until you perfect your technique. ExRx.com suggests starting with hands grasping the bar shoulder width apart and the bar resting on your upper thighs. Engage your abs, bend your knees slightly, and slowly lower the bar along your legs, keeping your legs stiff. As you lower, hinge from your hips and push them back behind your feet. Do not bend your back, but keep it straight or slightly arched. Lower until you feel the pull along the back of your hamstrings.

    Lifting Phase

    • There are a variety of ways in which to lift the bar back up, but the proper way is to use your hamstrings. As you lowered the bar, your hamstrings lengthened and stretched. Now, while keeping your back straight, contract your hamstrings and glutes, and slowly stand back up straight, keeping the bar close to your legs. Finish the movement by squeezing your glutes and pressing your hips forward slightly into the bar. Keep your focus directly in front of you to help maintain the neutral spine position.

    Common Mistakes

    • Your legs have awesome power potential, and they gain strength quickly. However, the first major mistake commonly seen with deadlifting is lifting too much weight too quickly, according to The Deadlift. Too much weight too quickly leads to bad form, and with deadlifting, bad form can seriously injure you. The second most common mistake is bending from your spine instead of your hips. Your lumbar spine has the ability to extend and flex. Lifting a heavy load on an extended spine can seriously damage it. Other mistakes to avoid are holding your breath, jerking the weight and rounding your shoulders forward.

    Programming

    • Incorporate deadlifts into your leg routine twice per week on nonconsecutive days. If your goal is building strength, the National Strength and Conditioning Association recommends lifting a weight that will fatigue your muscles in five to eight reps, for four to six sets. If your goal is building size, lift for eight to 10 reps, for four sets. If your goal is general toning, then do three sets of 12 to 15 repetitions. Other exercises to use with your deadlifts so you maximize your workouts include barbell squats, lunges, stepups, leg curls and extensions.