The stiff-legged deadlift keeps your knees almost straight: your hamstrings stretch more than in a Romanian deadlift.
1Starting position2End position
Setup
Stand holding the bar, shoulder-width grip, feet hip-width. Knees slightly bent and locked at that angle for the whole set. Shoulder blades back, back flat.
Execution
Stand tall, take the bar with an overhand grip, feet shoulder-width apart, knees slightly bent — starting position.
Inhale and hinge forward without bending your knees further, lowering the bar along your legs until you feel a stretch in your hamstrings.
Exhale and stand back up to the starting position.
Common mistakes
Rounding your back to reach lower — go only as low as your back stays flat; depth comes with flexibility.
Bending your knees on the way down — keep the knee angle fixed.
Rocking onto your toes — weight on your heels and mid-foot.
Bar drifting away from your legs — keep it close to your thighs and shins.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
