The deadlift is a common power-lifting movement that is often incorporated into weight-training workouts to build overall strength. The deadlift is generally performed with the legs slightly bent, but a stiff-legged version may also be used. Stiff-legged deadlifts are a little more challenging, and extra care must be taken to avoid injury.
Muscles Worked
While the deadlift focuses more on the muscles of your lower back, the stiff-legged version targets your glutes and hamstrings. You can include stiff-legged deadlifts as part of your leg routine and mix them into your normal hamstring workout. The stiff-legged deadlift will stretch and strengthen your hamstrings.
Execution
When you perform a stiff-legged deadlift, position your feet underneath the bar in a stance that is slightly narrower than shoulder width. Keep your lower back as straight as possible, bend your knees and grab the bar with an overhand grip. Your hands should be a little wider than shoulder-width apart. Stand up with the weight, then bend your hips and lower the bar to the top of your feet. Look straight ahead and stand back up until you are upright. Pull your shoulders back a little at the top, and repeat for the desired number of repetitions. Keep your knees bent slightly throughout the movement to avoid injury.
Variations
A barbell may be the most common tool used to execute a stiff-legged deadlift, but it isn't the only one. You may also use two dumbbells in the same fashion as a barbell, or you may use the machine at the gym used for T-bar rows. Your motion may vary slightly with different weights, but try to keep it as close to the barbell version as possible. If you are experienced and need an extra stretch at the bottom, stand on an aerobic step or blocks of some sort to gain a little height. You may also vary your grip by placing one hand with an overhand grip and one with an underhand grip.
Considerations
Since the potential for injury is higher because of the nature of the exercise, use caution when you perform stiff-legged deadlifts. Start with a light weight if you are inexperienced, and don't bounce at the bottom of the movement. As you get to the bottom, don't allow yourself to feel anything more than a medium stretch on your hamstrings. Avoid any explosive movements and stay within your own range of motion at all times.
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