It seems like an easy one, but if your form is even just a little bit off with this move you run the risk of straining your back and taxing the wrong muscle group. I’m talking about deadlifts, people! More specifically, stiff leg deadlifts. Here’s what you might be doing wrong and how to do them right.
What Most People Do Wrong
They Round Their Back I’ve seen countless people—even trained fitness instructors—round their back when they lift the weight off the ground.
They Bend Over Instead of keeping their back straight and sliding their hips back, many people try to bend over, which could lead to injury.
They Don’t Use Enough Weight With this move, more resistance (within reason) will actually ensure better technique.
They Have Active Arms Adding in a shoulder shrug or contracting the biceps… No. No. No!
Form is key with the stiff leg deadlift. (Courtesy of Harley Pasternak)
How to Do it Right
While it looks like a lower back exercise, the stiff leg deadlift is actually a hamstring-focussed moved. When done properly, you will also access your glutes.
Ready to give it a try? Start by standing with your feet shoulder-width apart, knees slightly bent. Hold a dumbbell in each hand, or use a barbell. If using dumbbells, your palms should be oblique to the fronts of your thighs. If using a barbell, have your hands slightly wider than shoulder-width apart on the bar, with your hands facing in opposite directions.
Keeping your bodyweight in the heels of your feet, your head up, and shoulders back, inhale and slide your hips back as you hinge forward, sliding the weights along your thighs. Then, making sure your core is tight and your shoulder blades are retracted, exhale as you rise back up, bringing the weights with you. Imagine that your hips are on a track and slide your hips forward as you bring the weights back up.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Harley Pasternak
Celebrity trainer and nutritionist Harley Pasternak holds a master of science degree in Exercise Physiology and Nutritional Sciences from the University of Toronto, and an honors degree in Kinesiology from University of Western Ontario. As a fitness and nutrition specialist, Harley has trained many celebrities, including Adam Levine, Gwen Stefani, Jessica Simpson, Ariana Grande, John Mayer, Charlie Puth, Jordana Brewster, Rob Pattinson, Tobey Maguire, Lady Gaga, Megan Fox, and Jennifer Hudson. He has appeared on MTV, VH1, The Oprah Winfrey Show, Dr. Oz, THE VIEW, The Tyra Banks Show, Access Hollywood, Extra, Rachael Ray, America’s Next Top Model, Good Morning America, The Today Show, and most recently, Revenge Body with Khloe Kardashian on E! Harley has also lectured around the globe and does speaking engagements regularly.
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