Barbell Staggered Deadlift

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus

Secondary muscles

Erector Spinae

How to do it

1. Stand with a barbell in front of your thighs and adopt a staggered stance, placing one foot slightly behind the other with your toes aligned and both feet flat on the ground.
2. Grip the barbell with both hands just outside your thighs and keep your arms straight, chest lifted, and spine neutral.
3. Hinge at the hips and lower the barbell down along your front leg, keeping your back straight and shoulders pulled back.
4. Once you reach just below your knees or mid-shin, push through your front heel and engage your glutes and hamstrings to return to the starting position.

Form tips

• Maintain a neutral spine throughout the movement to avoid lower back strain.
• Keep the barbell close to your legs as you lower and lift to maintain proper form.
• Focus on hinging at the hips, not bending at the knees excessively.