- What muscles does the Barbell Stiff-Leg Deadlift on Bench work?
- This exercise primarily targets your hamstrings, glutes, and lower back, while also engaging the upper back and core for stability. Standing on a bench increases the range of motion, giving your hamstrings a deeper stretch.
- What equipment do I need for the Barbell Stiff-Leg Deadlift on Bench?
- You’ll need a sturdy, flat bench and a barbell with appropriate weight plates. If a bench is not available, you can perform the movement from the floor or using weight plates to elevate your feet.
- Is the Barbell Stiff-Leg Deadlift on Bench suitable for beginners?
- Beginners can perform this exercise, but it’s important to start with lighter weight and master proper form before increasing load. Due to the elevated position, balance and flexibility are key, so practicing on the floor first may be safer.
- What are common mistakes to avoid when doing the Barbell Stiff-Leg Deadlift on Bench?
- Avoid rounding your lower back, locking your knees completely, and letting the bar drift away from your body. Keeping your core engaged and spine neutral will protect your lower back and improve performance.
- How many sets and reps should I do for the Barbell Stiff-Leg Deadlift on Bench?
- For strength and muscle building, aim for 3–4 sets of 8–12 reps with controlled tempo. Adjust weight so that the last few reps are challenging but not compromising your form.
- What safety tips should I follow for the Barbell Stiff-Leg Deadlift on Bench?
- Ensure your bench is stable and positioned on a flat surface before starting. Keep the barbell close, move smoothly through the range of motion, and always warm up your hamstrings and lower back to reduce injury risk.
- Are there variations of the Barbell Stiff-Leg Deadlift on Bench?
- Yes, you can use dumbbells instead of a barbell for more freedom of movement, or perform a single-leg version to improve balance and unilateral strength. Reducing elevation by standing on plates can make the exercise more manageable for beginners.
