Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
We are in the process of updating our exercise library. Please excuse missing videos and images for now.

Straight-Legged Deadlift

AKA Stiff-legged deadlift (incorrectly)
The straight-legged deadlift is one of the few exercises in weightlifting in which the back is actually flexed and extended rather than held in a static extended position.  
Stand on a box with your feet in the pulling position, holding the bar in a clean grip, and your legs tight to keep your knees straight. Hinge at the hips and bend forward as far as you can, keeping your knees straight and the bar close to your legs. Return to standing by straightening the hips and returning your back to a fully arched position.
The straight-legged deadlift is often avoided because of the fear of back injury. It should not be used by athletes with existing back problems, and used only by athletes with good hip flexibility. Introduce the exercise in very small doses and with very light weights.  
The straight-legged deadlift strengthens the back with dynamic work rather than the isometric work typically done in weightlifting. It can also be used for some variety and mobility.
Sets of 5-10 reps are most common. Weights should be relatively light and never heavy enough to force the athlete to noticeably strain.  
The straight-legged deadlift can be done with a snatch grip. It can also be done without lifting straps for more grip strength work.
See Also
Print Friendly and PDF

DVDs, weightlifting, fitness, nutrition, strength, conditioning

Bulgarian Training for Seoul 1988 DVD
Bulgarian Training for Seoul 1988 DVD
Dumbbell Moves DVD - Vol 2
Dumbbell Moves DVD - Vol 2
Secrets of the ME Black Box DVD
Secrets of the ME Black Box DVD
American Weightlifting: The Documentary DVD
American Weightlifting: The Documentary DVD
Get Our Newsletter

Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal.

Search Exercise Demos

Exercise Categories

Snatch Exercises
Clean Exercises
Jerk Exercises
General Weightlifting Exercises
Ab & Back Exercises
Miscellaneous Exercises
Olympic Weightlifting Terminology

Subscribe to our Newsletter

Get training tips and Catalyst news AND get a free issue of the Performance Menu journal.


Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting For Sports Book
Catalyst Athletics
Contact Us
Products & Services
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator