Stiff Leg Deadlift

The stiff leg deadlift is an advanced exercise and is used to strengthen the hamstrings and low back by eliminating the leg drive.

 

How

 

Unlike the standard deadlift where your hips start below your shoulder you will now set up with the hips and shoulder at the same height. It is viatally important that you engage your back hard, locking it into extension before pulling. From here pull hard, driving your shoulders back and hips forwards into the bar whilst maintaining a straight back throughout. Return to the ground under control ready for the next rep. Its important that you have the mobility to keep your back straight in the start position before using this exercise.

 

Why

 

The mechanical disadvantage this start position places on the body it is a great strength builder for your hamstrings, glutes and low back. With the movement mimicking that of a standard deadlift, minus the leg drive, it lends itself well as a great deadlift builder with many big deadlifters using this lift in the early stages of there program to bring their posterior chain strength up before going heavy on the deadlift.

 

When

 

Due to the exaggerated range of motion through the hips I don’t recommend high reps for this exercise or going too heavy. I like somewhere between 4-8 reps focussing on control and correct technique throughout.