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.

Stiff-Legged Deadlift

AKA Romanian deadlift (incorrectly)
 
The stiff-legged deadlift is a very effective back strength exercise often confused with or considered a synonym for the Romanian deadlift.  
 
 
Execution
 
With your feet in the pulling position and holding the bar in a clean grip, set your back tightly in a complete arch. Hinge at the hips as far as you can without losing any arch in your back, unlocking the knees as you hinge, allowing them to remain slightly bent until you return to standing vertically, straightening them as you straighten the hips. Use lifting straps.
 
 
Notes
 
The stiff-legged deadlift and Romanian deadlift are often considered the same exercise, but we distinguish between the two. In the stiff-legged deadlift, the knees start fully extended and unlock slightly as part of the forward hinge rather than remaining bent throughout the entire movement as they do in the Romanian deadlift.    
 
 
Purpose
 
The stiff-legged deadlift strengthens the back arch along with the glutes and hamstrings. It also strengthens the lats and shoulders because of the effort to keep the bar close to the legs with the shoulders in front of the bar.   
 
 
Programming
 
Sets of 3-6 reps are most common. Weights usually start around 50% of the lifter’s best back squat and often be very heavy, sometimes as much as 70-80% of the back squat.
 
 
Variations
 
The stiff-legged deadlift can be done with a snatch grip and with more bend in the knees to be able to handle more weight for increased back arch strengthening. 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

The Kono Project DVD - Men & Women
The Kono Project DVD - Men & Women
Bulgarian Training for Seoul 1988 DVD
Bulgarian Training for Seoul 1988 DVD
American Weightlifting: The Documentary DVD
American Weightlifting: The Documentary DVD
Olympic Weightlifting Seminar DVD - Greg Everett
Olympic Weightlifting Seminar DVD - Greg Everett
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.

ASK GREG

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

Submit Your Question
WEIGHTLIFTING TEAM

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
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator