1. Watch Your Back
A stiff-legged deadlift is a real strain if you do it when you're tired. The exercise increases muscle tone in the back, but creates incredible burdens on the muscles and tendons if your body position is incorrect. Try not to overtax your back when you do this. Do not begin the exercise at the close of the day and expect to lift the maximum weight.
2. Get the Muscles Warmed Up
Warm your muscles up with stretches prior to beginning the exercise. Toe touches and bends are excellent additions. The exercise works many of the same areas as the squat but do the squat first. The muscles that you work in the stiff legged dead lift are the lower back, the glutes, and the hamstrings. There is some effort from the upper back and forearms but not nearly as much as the lower body.
3. Regular Deadlift
In the regular deadlift, you keep your feet together and arms straight. Squat down and grab the bar. Sometimes an alternating grip, one underhand and one overhand make it easier to hold. Keep the hips low and the back straight. Look forward with your head and keep your shoulders back. Keep the bar close to you as you drive upward with your leg muscles and not the back. Push your hips forward and squeeze the glutes as you stand up. Don't lock the knees. Lower the bar slowly as you reverse each step.
4. Now the Stiff Legged Deadlift
Start this version with the feet also shoulder width apart or narrower. Bend the knees very little--just enough so they're not locked--and keep you back straight. Keep the head face forward and shoulders pulled back. Grab the bar. Use the alternating grip. Straighten the hip and keep the back straight when you lift. The power comes from the hamstrings and glutes. Stand with your arms straight and back straight and begin to reverse your steps to complete the exercise.
5. Words of Caution
Never perform this exercise if you are tired. Keep your arms straight through the entire exercise and don't bounce the bar or jerk motion it up. Keep the upward movement clean. Make sure the bar stays over the feet. Never round the back while you do the exercise. Always keep the shoulders back and don't round them forward. Do not lock the knees or hyper-extend them. Don't pile on the weights but practice with lighter weights. These steps keep the back from strain. Always use the hamstrings and glutes and straighten from the hips to perform the exercise correctly.
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