Barbell Stiff Leg Deadlift on Bench
Strengthen hamstrings and glutes with the Barbell Stiff Leg Deadlift on Bench. This exercise targets the posterior chain, emphasizing hip hinge mechanics
- Movement
- Compound
- Force
- Pull
- Per set
- 2 min
- Rest
- 1 min
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Variations of Barbell Stiff Leg Deadlift on Bench
Description
A strength exercise that targets the hamstrings and lower back by lifting a barbell while keeping the legs stiff and bending at the hips.
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How to do Barbell Stiff Leg Deadlift on Bench
- 01Setup
Place a barbell on the floor in front of a flat bench. Sit on the edge of the bench with your feet flat on the floor, slightly wider than hip-width apart.
- 02Setup
Hinge forward at your hips with a neutral spine to grasp the barbell with an overhand grip, slightly wider than shoulder-width. Ensure your shoulders are directly over the bar.
- 03
Brace your core, lift the barbell by extending your hips and standing up, keeping your legs mostly straight but with a slight bend in the knees. This is your starting position.
- 04
Slowly lower the barbell by hinging at your hips, pushing your glutes backward, and maintaining a neutral spine. Keep the bar close to your shins as you descend.
- 05
Continue lowering until you feel a deep stretch in your hamstrings or until the barbell lightly touches the floor, whichever comes first, ensuring your back remains straight.
- 06
Engage your glutes and hamstrings to reverse the movement, pulling the barbell back up to the starting position by extending your hips. Exhale as you stand.
Tips
- Maintain a slight bend in your knees throughout the entire movement to protect your knee joints and keep tension on the hamstrings.
- Focus on pushing your hips backward as you lower the weight, rather than just bending forward, to maximize hamstring and glute engagement.
- Keep the barbell very close to your body throughout the lift, almost scraping your shins and thighs, to maintain balance and leverage.
- Control the eccentric (lowering) phase for 2-3 seconds to enhance muscle growth and improve flexibility in the hamstrings.
Common mistakes
- Rounding your lower back instead of hinging at the hips puts undue stress on the spine; keep your back straight and chest up by initiating the movement with a hip hinge.
- Bending the knees too much converts the exercise into a conventional deadlift, so maintain only a slight knee bend to keep tension primarily on the hamstrings and glutes.
- Letting the bar drift too far away from your body compromises leverage and stability; keep the barbell close to your shins and thighs throughout the entire range of motion.
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Is Barbell Stiff Leg Deadlift on Bench good for beginners?
Barbell Stiff Leg Deadlift on Bench is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Stiff Leg Deadlift on Bench?
You need Barbell to perform Barbell Stiff Leg Deadlift on Bench. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Stiff Leg Deadlift on Bench?
Maintain a slight bend in your knees throughout the entire movement to protect your knee joints and keep tension on the hamstrings. Focus on pushing your hips backward as you lower the weight, rather than just bending forward, to maximize hamstring and glute engagement. Keep the barbell very close to your body throughout the lift, almost scraping your shins and thighs, to maintain balance and leverage. Control the eccentric (lowering) phase for 2-3 seconds to enhance muscle growth and improve flexibility in the hamstrings.
What are common mistakes when doing Barbell Stiff Leg Deadlift on Bench?
Rounding your lower back instead of hinging at the hips puts undue stress on the spine; keep your back straight and chest up by initiating the movement with a hip hinge. Bending the knees too much converts the exercise into a conventional deadlift, so maintain only a slight knee bend to keep tension primarily on the hamstrings and glutes. Letting the bar drift too far away from your body compromises leverage and stability; keep the barbell close to your shins and thighs throughout the entire range of motion.
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Free · iPhone only · Available on the App Store