Barbell Stiff Legged Deadlift
- Zielmuskel
- Erector Spinae, Gluteus Maximus
- Synergistenmuskeln
- Hamstrings
- Equipment
- Barbell
- Körperregion
- Hips
- Typ
- Strength
The barbell stiff legged deadlift is a hip-hinge exercise that targets the lower-back erector spinae and the glutes (gluteus maximus), with the hamstrings working as synergists. Performed with near-straight legs, it loads and strengthens the entire posterior chain and is a staple accessory for building hip-hinge strength and hamstring flexibility.
Barbell Stiff Legged Deadlift: So führst du sie aus
- 1Load a barbell and stand with your feet hip-width apart, the bar over your mid-foot and close to your shins.
- 2Hinge at the hips to grip the bar just outside your knees with an overhand or mixed grip, then brace your core and pull your shoulder blades down and back.
- 3Lift the bar by standing tall, keeping your legs nearly straight with only a slight, fixed bend in the knees.
- 4Begin the rep by pushing your hips back, letting the bar travel straight down close to your legs.
- 5Lower the bar under control until you feel a strong stretch in your hamstrings, keeping your back flat and chest up throughout.
- 6Drive your hips forward and squeeze your glutes to pull the bar back up to a tall, locked-out standing position.
- 7Complete your reps, then hinge at the hips to set the bar back down on the floor with control.
Technik-Tipps
- Keep your spine neutral and your lower back flat from start to finish — never round it under load, as the lumbar erectors are most vulnerable in this position.
- Initiate every rep by pushing your hips back rather than bending forward at the waist, so the movement stays a true hip hinge.
- Keep the bar tracking close to your legs the whole way; a bar drifting away from your shins sharply increases stress on your lower back.
- Start lighter than you would on a conventional deadlift — the straight-leg position reduces leverage and demands strict form before adding weight.
Häufige Fehler
- Rounding the lower back to reach the floor, which puts the lumbar spine and discs at high risk of injury.
- Locking the knees completely straight, which strains the knee joints and removes the slight bend needed to protect them.
- Lowering the bar further than your hamstring flexibility allows, forcing the spine to flex to make up the extra range.
- Bending forward at the waist instead of hinging at the hips, which shifts load off the glutes and hamstrings and onto the lower back.
Häufig gestellte Fragen
What muscles does the barbell stiff legged deadlift work?
It primarily works the lower-back erector spinae and the glutes (gluteus maximus), with the hamstrings acting as synergists. Together these make it a strong posterior-chain builder.
What's the difference between the stiff legged and Romanian deadlift?
The stiff legged deadlift uses near-straight legs and typically lowers the bar to the floor from the floor, while the Romanian deadlift keeps a softer knee bend, starts from the top, and stops at mid-shin without touching down. Both emphasize the hamstrings and glutes, but the stiff-legged version stretches the hamstrings through a longer range.
How low should I lower the bar?
Only as far as you can go while keeping your back perfectly flat — usually until you feel a deep hamstring stretch around mid-shin. Stop before your lower back starts to round, even if the bar doesn't reach the floor.
Is the barbell stiff legged deadlift good for beginners?
It can be once you can hold a neutral spine, but beginners should master the hip hinge with light weight first. Because it loads the lower back in a stretched position, prioritize form and progress the weight slowly.
