Stiff Deadlifts with Barbell
Stand with your feet about hip-width apart, holding a barbell with an overhand grip. Keep your knees slightly bent but back straight.
Lean forward at the hips while sticking your butt back, lowering the bar along your legs while keeping your back straight and knees slightly bent. Make sure the bar travels straight down rather than drifting forward or backward.
Descend slowly until you feel a stretch in your hamstrings or can no longer keep your back flat. Do not round or arch your back.
Drive through your heels, squeeze your glutes and hamstrings to lift the bar back up while keeping your back straight. Do not lock your knees at the top.
Focus on hinging at the hips rather than bending your knees. Your legs will stay relatively straight but not locked throughout the movement.
Avoid shrugging your shoulders or bending your neck back to lift the bar. Keep your neck neutral.
Exhale as you lift the bar, inhale as you lower it down. Do not hold your breath.
Go slow, keep good form to protect your back, and use an appropriate weight that allows you to keep your muscles engaged while maintaining control and full range of motion. Start light until you get used to the movement pattern.
