In boot camp lately we’ve introduced the stiff legged deadlift. I had a request to do a video to explain that difference between the deadlift and the stiff legged deadlift. You can watch the video and see the difference, but I’ll sum it up here:
The Deadlift
- Keep the back flat, shoulders down and back and chest/chin high
- Hold DB’s with straight arms, bend the legs by sitting the bum down as if sitting in a chair, lower the DB’s to the ankes
- Do NOT let the back round
- Return to the start
- The purpose of the deadlift: this is a full body exercise that will target the legs, back and core.
The Stiff Legged Deadlift
- Keep the back flat, shoulders down and back and chest/chin high
- Hold DB’s with straight arms, bend AT THE WAIST (keeping the hip as the hinge)
- Keep the legs straight, or near straight (soft knee)
- Do NOT let the back round or let the shoulder blades slide forward
- Lower the DB’s to the knees or lower (if the back can remain flat)
- Return to the start
- The purpose of the stiff legged deadlift: this is an exercise that focuses more on the hamstrings or back of the legs.
Both exercises should be part of your regular weight routine.