How to Do the Perfect Barbell Stiff Leg Deadlift (Complete Guide)
Build hamstring and lower back strength with the barbell stiff leg deadlift, an excellent exercise to target your posterior chain and improve flexibility and muscle endurance.
Perfect Barbell Stiff Leg Deadlift Technique
The barbell stiff leg deadlift focuses on stretching and strengthening the hamstrings, glutes, and lower back. With proper technique, it maximizes muscle engagement while reducing injury risk.
Step-by-Step Form Guide
1.Setup Position: Stand with feet shoulder-width apart, barbell resting in front of your shins. Grip the bar with hands just outside your knees
2.Lift Off: Keeping a slight bend in your knees, hinge at the hips and lift the barbell by driving your hips forward
3.Lower the Bar: Lower the bar slowly, maintaining a flat back, pushing your hips back until you feel a stretch in your hamstrings
4.Control the Descent: Do not round your back. Keep the bar close to your body throughout the movement.5.Stand
Tall: Drive your hips forward and return to the starting position, squeezing your glutes at the top.
Common Mistakes to Avoid
1.Rounding the lower back during the descent
2.Overextending the knees
3.Using too much weight without mastering form
4.Not maintaining tension in the hamstrings
5.Jerking the bar up with the back instead of hinging at the hips
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
1.Monitoring hip hinge technique and spinal alignment
2.Ensuring knee and ankle positioning
3.Optimizing eccentric control for hamstring activation
4.Focusing on breathing patterns for stability
5.Avoiding excessive rounding of the back and promoting safety
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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