Contrary to the name, you do not completely lock out your knees during the stiff-leg deadlift exercise. Rather, you maintain a slight bend in your knees throughout the movement. This is in contrast to a regular deadlift, in which you actively bend your knees. Do the stiff-leg deadlift with one or two kettlebells to work the muscles in your lower body.
Kettlebells
A kettlebell resembles a cannonball with a handle. Kettlebells are made of cast iron, but some are covered with rubber or neoprene to protect the floors and make them look nicer. Unlike a dumbbell, the center of weight for the kettlebell sits outside your hand, which makes kettlebells perfect for swinging exercises. However, you may use them for more standard strength movements, such as the stiff-leg deadlift exercise.
Function
The stiff-leg deadlift, also called the Romanian or straight-leg deadlift, targets your hamstrings and gluteus muscles. Your lower-back muscles -- the erector spinae -- isometrically contract to stabilize your torso during the movement. This means they activate without a significant change in length. Your hamstrings are involved in movements at both your knee and hip joints. The leg curl is a fundamental hamstring exercise, but it only works the hamstrings at the knee joint. The stiff-leg deadlift works the hamstrings from the hip joint.
Execution
Stand with your feet about hip-width apart and hold a kettlebell in one hand. Relax your arm by your side with your palm facing in toward you. Push your hips back and lower your torso toward the floor. Keep your back straight; do not allow your low back to round. Slide the kettlebell down the front of your leg until you feel a slight stretch in your hamstrings. Stop and reverse the motion, finishing in a standing position. You may also hold one kettlebell in both hands or hold two kettlebells, one in each hand.
Variations
If you want to work one leg at a time, do a single-leg stiff-leg deadlift. Stand with a split stance -- step back onto the ball of your foot with your nonworking leg. This leg is the balance leg. Keep your weight centered on your working leg. Hold a kettlebell on the same side as your working leg. Push your hips back and lower your torso toward the floor in the same manner as with the bilateral stiff-leg deadlift. Complete all the repetitions for one leg and then switch legs.
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