Barbell Straight Leg Deadlift 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Barbell
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Straight Leg Deadlift is a compound exercise that primarily targets the hamstrings while also engaging the glutes, lower back, upper back, and forearms. Performed with a barbell, it involves standing with feet shoulder-width apart, slightly bending the knees, and gripping the barbell with hands just wider than shoulder-width. The lifter maintains a straight back, pushes the hips back, and lowers the bar to just below the knees before returning to the starting position, emphasizing controlled movement and hip hinge mechanics.
How to Perform
Position your feet roughly shoulder-width apart and keep your body upright.
Slightly bend your knees and hold the barbell with both hands using an overhand grip, placing them just outside shoulder width.
Open your chest, maintain a neutral spine, and engage your core.
Hinge at the hips and push them backward while lowering the barbell slowly toward just below your knees.
Pause briefly at the bottom while keeping tension in your hamstrings and glutes.
Drive your hips forward and stand back up, returning the barbell to the starting position in a controlled manner.
Keep your shoulders pulled back and avoid rounding your lower back throughout the movement.
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Tips
Contract your glutes fully when reaching the upright position.
Distribute your weight toward your heels to maintain leg extension.
Engage your core to keep your spine neutral and prevent any rounding of the back.
How Not to Perform
Don’t round your lower or upper back while lowering or lifting the barbell.
Don’t bend your knees excessively; keep them slightly bent, not like a squat.
Don’t jerk or use momentum to lift the bar; control the movement throughout.
Don’t let the bar drift too far from your body; keep it close to your legs.
Don’t lock your knees at the top of the lift; maintain slight softness to protect joints.
Don’t release core engagement; avoid letting your stomach collapse.
Don’t lift too heavy too soon; prioritize form over weight to target hamstrings effectively.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
