Stiff-Leg Deadlift

Coached by Justin

Also called: Stiff-Legged Deadlift · Romanian Deadlift · SLDL

Primary: hamstrings
Secondary: glutes · lower back
Equipment: barbell
Mechanic: compound
Force: pull
Category: strength

Combination (posterior chain) — additional.

Execution

Two to three sets of 12–15. Hinge at the hips with a soft knee, slide the bar down the thighs until the hamstrings load up, then drive back to standing. Feel the stretch, don't round the back.

The cue that matters

Feel the stretch — the rep is over when the hamstrings say so, not when the bar hits the floor.

Common mistake

Rounding the lower back to chase depth or load; the hinge and the hamstring stretch are the exercise.

Arm & Delt Specialization — Day 4 (Legs).