Stiff Leg Deadlift (AKA Romanian Deadlift) Exercise Video

Exercise Instructions:

The Still Leg Deadlift is one of the best exercises for hamstring and back growth. Setup for the exercise by loading a barbell up with the weight you want to use. Stand facing the barbell with your feet around shoulder width apart. Bend down with your knees and grasp the barbell using an overhand grip (palms facing down) with your hands around shoulder width apart or wider. Keeping your back straight stand straight up resting the barbell on your thighs. Get setup for the movement pulling your shoulders back, sticking your chest out, and arching your back slightly. Keeping your eyes facing forwards, slowly bend at the hips lowering the barbell straight down close to your body. Your should feel the stretch in your hamstrings! Lower the bar down as far as your hamstrings will let you comfortably. Now engage the hamstrings and begin to raise the bar straight back up. Your eyes should be facing up and your shoulders back which will prevent your lower back from rounding. Squeeze up through the glutes and hamstrings until you're standing straight up. Repeat for desired reps.

Tips & Advice:

The stiff leg deadlift is one of those exercises that if you do it right, will be one of your core exercises in your routine, but if you do it wrong you'll just end up in pain! Here's our top tips for stiff leg deadlifting correctly:

1. You must keep your eyes looking up at all times. As soon as you look down at the floor your back will round!
2. The bar needs to stay as close to your body throughout the set. The further the bar is from your body the more strain is on your lower back.
3. Focus on stretching the hamstrings out as you lower the bar and contracting them as you raise back up. The greater the mind-muscle connection the more you'll get out of this exercise.
4. It's best to have your knees slightly bent during the set but fixed (ie bend them slightly but keep them locked in the same place throughout the set).
5. You do not have to use an overhand grip on the bar. You can use an underhand grip or one over one under.
6. During the descent, to protect your lower back, keep your weight back on the heels. Do not let your weight shift forward onto the toes. If you find the your weight on the toes when at the bottom position of the exercise, you are performing it incorrectly.
7. Do not relax at the bottom of the movement. Keep your legs, back and abdominals tight as you begin the ascent.
8. Keep the rep timing slow and control the weight, especially when lowering. Remember the focus is on stretch and contraction!
9. One of the biggest mistakes people make when performing this exercise is bending over at the waist without moving the hips back. Instead of being supported by the large hamstring muscles, the weight is now placed almost entirely on the lower spine. Needless to say, this puts your back at great risk for injury. If you keep the weight close to your body your hips with naturally move back.
10. Technique is so important with this exercise. If you're just starting out, stand with your side to a mirror with a very light weight (or bar only) and practice the movement. Once you get the technique nailed you'll be able to move up the weight and start building some killer hams and glutes!

More Barbell Hamstring Exercises:

1. Squat
2. 1/4 Squat
3. 1/2 Squat
4. Deep Squat
5. Squat To Bench
6. Narrow Squat
7. Wide Squat
8. Overhead Squat
9. Front Squat
10. Front Squat To Bench
11. Sumo Squat
12. Zerchers squat
13. Box Squat (shown with bench)
14. Barbell Hack Squat
15. One Leg Barbell Squat
16. Speed Squats
17. Barbell Jumping Squats
18. Barbell Side Split Squat
19. Deadlift
20. Stiff Leg Deadlift On Bench
21. Barbell Lunge
22. Barbell Rear Lunge
23. Barbell Side Lunge
24. Walking Barbell Lunge
25. Decline Bench Barbell Lunge
26. Barbell Step Ups
27. Barbell Split Jump

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Exercise Pictures:

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View all Hamstring Exercises.