Trap Bar Stiff Leg Deadlift

Trap Bar Stiff Leg Deadlift


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Pull



Stand on platform under loaded trap bar. Squat down and grasp handles to sides. Squat / Deadlift bar up to standing position.


Lower bar by bending hips. Bend knees slightly during descent and keep waist straight, flexing only slightly at bottom. With knees bent, lift bar by extending at hips until standing upright. Pull shoulders back slightly if rounded. Extend knees at top if desired. Repeat.


Lower back may bend slightly during full hip flexion. Erector Spinae is exercised isometrically if low back does articulate as with Straight Back Stiff Leg Deadlift (targeting Glutes). Begin with light weight and add additional weight gradually to allow adequate adaptation. Throughout lift, keep arms straight. Knee can be kept bent throughout movement. Keep bar over top of feet, close to legs. Do not pause or bounce at bottom of lift. Do not lower weight beyond mild stretch throughout hamstrings. When finished with set, dismount by lowering weight with knees bent and low back straight. Full range of motion will vary from person to person. Those with less flexibility may have to bend knees more or they may not even need to stand on platform. See Dangerous Exercise Essay. Also see Straight Leg Deadlift.

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