Barbell Straight Leg Deadlift


Utility: Basic
Mechanics: Compound
Force: Pull



Stand with shoulder width or narrower stance on shallow platform with feet flat beneath bar. Bend knees and bend over with lower back straight. Grasp barbell with shoulder width overhand or mixed grip, shoulder width or slightly wider. Lift weight to standing position.


With knees straight, lower bar toward top of feet by bending hips. After hips can no longer flex, bend waist as bar approaches top of feet. Lift bar by extending waist and hip until standing upright. Pull shoulders back slightly if rounded. Repeat.


Begin with very light weight and add additional weight gradually to allow lower back adequate adaptation.

Throughout lift, keep arms and knees straight. Keep bar over top of feet, close to legs. Do not pause or bounce at bottom of lift. Do not lower weight beyond mild stretch throughout hamstrings and low back. Full range of motion will vary from person to person. Choose platform height that allows contact with floor with slight stretch or set to height that allows bar to be lowered only millimeters from floor during warm up. This small reserve allows additional room to accommodate the hips loosen up and the grip to give slightly, but not so much that would increase risk of descending too far down, beyond a slight stretch. Those with less flexibility may not even need to stand on platform. When finished with set, dismount by lowering weight with knees bent and low back straight. See Dangerous Exercise Essay. Also see Straight Back Straight Leg Deadlift.





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