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Straight deadlift
Stiff-Legged Deadlifts represent a less common variation of the traditional deadlift, despite being a popular alternative. In contrast to the conventional deadlift, the legs remain nearly fully extended throughout the entire exercise, leading to terms such as "stiff-legged deadlift" or "stiff leg deadlift." This variation is sometimes confused with the Romanian deadlift, although there are subtle differences. Besides the conventional execution with a barbell, performing stiff-legged deadlifts with dumbbells is also feasible. The following article covers the target muscles, the execution, and similar exercises.
Muscles involved in stiff-legged deadlifts The stiff-legged deadlift variant engages fewer muscles than the traditional deadlift due to the extended legs. Primarily, you target the erector spinae (lower back), gluteus maximus (large buttock muscle), and the long head of the biceps femoris (hamstring). Simultaneously, the semitendinosus and semimembranosus muscles (hamstring muscles) come into play.
Execution of stiff-legged deadlifts Stiff-legged deadlifts are a challenging exercise to strengthen the erector spinae and leg muscles. The following section provides comprehensive information on the optimal body position and correct execution.
Body position
To start, grip the barbell on the floor by leaning forward with a straight back and straight legs. However, this is only possible for a few athletes. Alternatively, you can use the barbell rack to grip the barbell with a straight back. The grip width is slightly wider than shoulder-width. Arms and legs remain almost fully extended, with the legs slightly apart. The gaze is downward, maintaining a slight arch in the lower back to protect the spine. Lift the barbell from the floor without bending the legs or curving the back. The initial movement is executed as described in the next section.
Tip Using a rack to place the barbell could be helpful. Lifting the barbell often introduces errors and can lead to injuries, as most people are not flexible enough to straighten their legs while lifting the barbell. Lifting the bar from the floor is then unnecessary.
Movement execution
Initiate the stiff-legged deadlift by leaning the upper body forward until it is approximately parallel to the ground. The hips are pushed backward, ensuring the lower back maintains a natural arch. The legs remain nearly fully extended, with no changes throughout the entire exercise. Lower the barbell slowly close to the body while the arms are almost fully extended. Lift the barbell back up in the same line by pressing the hips forward, returning the buttocks to a line with the body. The legs and arms remain almost fully extended during the entire movement, with a slight bend to protect the joints.
Stressed muscles and common mistakes
In the gym, one often observes athletes executing the Romanian deadlift incorrectly. This not only increases the risk of injury but also diminishes the effectiveness of the training.
✅ Rounded back: Many athletes are unaware that they deviate from the natural arch in the lower back, significantly elevating the risk of injury.
✅ Bending of the legs: In the Romanian deadlift, the legs should not be bent. It is characteristic that the legs remain almost fully extended throughout the entire execution.
✅ Incorrect distance from the bar: Many athletes choose an inappropriate distance from the barbell. It is crucial to always guide the barbell close to the standing leg, both on the way up and down.
✅ Lack of warm-up: Thorough warming up is essential before performing the Romanian deadlift to enhance mobility. Therefore, warming up and stretching should unquestionably be part of the training routine.
✅ Swinging and jerking the bar: The movement during the Romanian deadlift should be smooth. Be mindful not to make sudden movements or pull momentum from the body. A moderate pace is crucial. The same applies to lifting the barbell from the ground. If flexibility is insufficient, the barbell can be placed on a rack to provide additional support.
Alternatives and similar exercises to straight deadlifts
For those who prefer not to focus on straight-leg deadlifts, there are various exercises available to strengthen the lower back and leg muscles. A range of alternatives in the deadlifting category is presented in the following section.
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