Stiff Legged Dead Lift

Stiff Legged Dead Lift Stiff Legged Dead Lift

The Stiff Legged Dead Lift is a fantastic exercise for building power and strength in the lower back, Glutes and Hamstrings. The exercise itself is very basic to perform and produces awesome results, especially in the Hamstrings. Competitive Body builders have relied on this movement to give the Legs a fuller appearance from the side on view from the inception of competition standard Body building.


Depending on the athlete’s level of flexibility in the Hamstrings, an elevated position is used to perform the movement. For example, the athlete will stand on a block of wood meaning that when they lower the weight the hands will go past the feet and allow for a deeper stretch on the muscle fibres.


Traditionally the Stiff Legged Dead Lift is performed using a Barbell with the athlete either using weight straps to assist the lift or using an overhand grip with one hand and an underhand grip with the other hand, this ensures that the forearms and hands do not fail before the target muscles themselves do, in this case the Glutes and Hamstrings.

Kettlebell Stiff Legged Dead Lift

Using Kettlebells to perform the Stiff Legged Dead Lift is another advance in training methods which will reward an athlete with further gains never thought possible..Using a Ketlebell allows the athlete to have the weight in a more central area on the lowering of the weight. This central location of the weight shifts the focus to the inner part of the Legs and develops an area often neglected during traditional Stiff-Legged Dead Lift movements.


As with all Kettlebell exercises there will be more focus on the core muscles than with using a Barbell to perform this movement, not just this however, but you can also play about with your body positioning a lot more to challenge the target muscles in a variety of ways. One way in which a Kettlebell version of the Stiff-Legged Dead Lift is sued is to hold a kettlebell with both hands, lower the kettlebell to the knees, drive back upwards and then perform a slow descend so the Kettlebell hovers just an inch off the floor before driving back up. This is often called ‘one and a half rep’ and keeps the muscle groups guessing.

How To Perform The Stiff Legged Dead Lift

To perform the Kettlebell Stiff-Legged Deadlift is fairly simple, the only variant to consider will depend on your flexibility and whether or not you use a platform such as a wooden block or not.


1) Take hold of a Kettlebell by the handle with both hands.


2) Stand up straight with a slight bend in the Knees.


3) Bend forwards from the waist keepgint the Legs stiff and lower the Kettlebell towards the floor.


4) At the bottom of the movement, pause for a seconds but do not bounce!


5) Return back to the upright position in a smooth manner.