How To Do The Stiff-Leg Deadlift
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Stiff-Legs Deadlift is a type of classic deadlift aimed at working out the buttocks and muscles of the back of the thigh. This type of deadlift is also called “deadlift.” A key feature of the exercise is its implementation in the mode of medium and low intensity. Simply put, a stand-up on straight legs is not performed in a heavy power manner how classic deadlift, since it is very traumatic.
Main working muscles:
- Buttocks
- Hip biceps
- Back muscles
Execution technique Stiff Leg Deadlift
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- Stand next to the barbell, grab it with a comfortable grip and hold the barbell at mid-calf level;
- Straighten your legs and begin to raise the bar, straightening your back and at the same time including the muscles of the back of the thigh;
- Complete the planned number of sets and reps.
Practical Tips, Benefits:
- Perform Stiff-Leg deadlift from skirtings or from a bench, and not from the floor;
The lower you go down, the more your back will bend, so start moving and lower the weight at mid-calf level; - In no case do this exercise in heavy power weight – this can lead to serious injury;
- If you experience any pain or discomfort immediately stop the exercise;
- As a safer and no less effective alternative to the stand-up on straight legs, the Romanian deadlift is suitable.
Many athletes often call deadlifts “stiff-leg deadlift,” but they are slightly different exercises in terms of technique. In both movements the same muscle groups are loaded, however, the stress accent changes – some muscles are loaded more and others less.
In this article, we will analyze the key differences between stiff-legs deadlift and classic deadlift. This information will be useful for both beginners and experienced athletes.
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Table of differences between deadlift and stiff-legs deadlift
| Deadlift | Stiff-Legs Dedlift | |
| Amplitude of motion | Doing from the floor | Performed from mid-calves level |
| Foot position | Bending / unbending legs | Doing on Stiff Legs |
| Stress accent | Back muscles | Muscles of the legs, buttocks |
| Recommended load | Heavy power | Medium / Low Intensity |
Thus, the “Stiff-Legs Deadlift” differs significantly from the classic deadlift both in terms of execution technique and in focus on the development of specific muscles. One can be put into a complex for training legs, and the other can be performed on days of traning back muscles.
