Stiff-Legged Deadlift (Barbell)
Also called Stiff-Legged Barbell Deadlift, BB Stiff-Legged Deadlift
How to do it
Stand holding the bar at the hips with an overhand grip and the knees almost straight. Push the hips back and let the bar travel down the legs until the hamstrings stretch, then drive the hips forward to stand tall.
Setup
Stand with feet around hip width and hold the bar against your thighs in an even overhand or mixed grip. Keep knees nearly straight but unlocked, lats tight, ribs stacked, and bar close.
Where you should feel it
A strong stretch and contraction through the hamstrings, with the glutes and lower back assisting and the core and lats holding position. Stop when the pelvis can no longer hinge without spinal rounding.
When to use it
Use for hamstring-focused hinge strength and hypertrophy with less knee bend than a Romanian deadlift. Controlled sets of 6-12 reps fit well.