Barbell Staggered-Stance Stiff-Legged Deadlift
The stiff-legged deadlift with one foot a half step back on its toes; the front leg takes most of the load and the longest stretch.
How to do it
Setup
Bar at the thighs, front foot flat, back foot's toes a half step behind, knees nearly straight.
Steps
- Hinge over the front leg, the bar sliding down toward the floor.
- Keep the hips square and the front knee nearly straight.
- Stand by squeezing the front glute; finish the side, then switch feet.
Common mistakes
Sharing the load with the back foot: it only balances. Hips turning toward the back leg: keep both hip points facing the floor. Rounding to touch the floor with the bar: the hamstring stretch sets the depth.
Breathing
Inhale hinging, exhale standing.
