Stiff-Legged Deadlift (Barbell)
The Stiff-Legged Deadlift is a hip-dominant compound exercise that targets the posterior chain by hinging at the hips while maintaining nearly straight legs. This movement is essential for developing hamstring flexibility, glute strength, and lower back stability.
Iridium manages the high axial fatigue of this lift by scanning your 7-day history for competing spinal loads like squats or conventional deadlifts. The system specifically tracks recovery status for the erector spinae to prevent lower back burnout while ensuring your hamstring volume meets Minimum Effective Volume benchmarks.
Form Cues
- Hinge deeply at the hips pushing your glutes back
- Keep the barbell tight against your legs throughout the rep
- Maintain a neutral spine with your core braced
- Keep a slight but fixed bend in your knees
- Drive through your heels to return to standing
- Don't round your lower back at any point
- Don't let the barbell drift away from your shins
- Don't lock your knees out completely
- Don't hyperextend your lower back at the top of the movement
- Don't jerk the weight off the floor
Common Mistakes
- Rounding the lumbar spine
- Turning the movement into a squat
- Letting the bar drift forward
- Looking up and straining the neck
- Using momentum instead of muscle control
Muscles Worked
This exercise primarily isolates the hamstrings and glutes, placing a significant stretch on the muscle fibers during the lowering phase to drive growth. The erector spinae works isometrically to maintain spinal rigidity, while the forearms and upper back engage to hold the weight and keep the shoulders packed.
Primary
Secondary
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