Smith Stiff Leg Deadlift

Smith Stiff Leg Deadlift


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Pull



Stand with shoulder width or narrower stance on elevated platform with thigh against bar. Grasp bar with shoulder width or slightly wider overhand grip. Disengage bar by rotating bar back.


With knees slightly bent, Lower bar toward top of feet by bending hips. Keep waist straight, flexing only slightly at bottom. Lift bar by extending at hips until standing upright. Pull shoulders back slightly if rounded. Extend knees at top if desired. Repeat.


Lower back may bend slightly during full hip flexion. Erector Spinae is exercised isometrically if low back does articulate as with Straight Back Stiff Leg Deadlift (targeting Glutes). Begin with light weight and add additional weight gradually to allow adequate adaptation. Throughout lift, keep arms straight. Do not pause or bounce at bottom of lift. Do not lower weight beyond mild stretch throughout hamstrings. Full range of motion will vary from person to person. Those with less flexibility may have to bend their knees more or they may not even need to stand on platform. Knee can be kept bent throughout movement. See Dangerous Exercise Essay. Also see Straight Leg Deadlift.

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