Deadlifts vs Stiff Legged Deadlifts


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.