Barbell Stiff-Leg Deadlift on Bench

The stiff-leg deadlift standing on a bench, so the bar can travel below the feet for a longer stretch at the bottom.

How to do it

Setup

Standing on a sturdy flat bench, feet hip-width, bar in an overhand grip at the thighs, knees nearly locked.

Steps

Hinge with long legs, sliding the bar down the thighs and shins.
Go below the bench top only as far as the back stays flat.
Drive the hips forward to stand tall.

Common mistakes

Rounding to reach deeper: the flat back sets the bottom, not the bench. Bench too narrow or wobbly: use a stable one or a platform. Bar drifting forward: keep it brushing the legs.

Breathing

Inhale hinging, exhale standing.