Barbell Staggered Deadlift

  1. Place one foot behind. You should only be on your toes on that back foot. Your front foot should be planted flat the entire time.
  2. Bend your back knee and push your hips back. Look for a stretch in your front hamstring.
  3. When you feel the stretch, push your hips forward again until you're back in a standing position.
Mechanic
Force
Difficulty Advanced


Barbell Staggered Deadlift: A Comprehensive Guide

Setup

  • Start by choosing the appropriate weight for your skill level and warm up with lighter weights before attempting heavier weights.
  • Place a barbell on the ground in front of you with the weights facing away from you.
  • Position your feet hip-width apart with one foot slightly in front of the other. The front foot should be closest to the barbell.
  • Bend down and grab the barbell with an overhand grip, hands just outside of your legs. Your hands should be shoulder-width apart.
  • Lift the bar off the ground by straightening your legs while keeping your back straight.

How to Perform

  • Begin the movement by bending at the hips, lowering your torso and reaching down to grab the bar.
  • Maintain a flat back and keep your eyes facing forward throughout the entire movement.
  • Drive through your heels and lift the bar up, straightening your hips and legs until you are standing upright.
  • Pause briefly at the top and then lower the bar back down to the ground by bending at the hips and knees.
  • Repeat the movement for the desired number of repetitions.

Technique

  • Keep your core engaged and your shoulder blades pulled back and down to maintain proper form and reduce the risk of injury.
  • Exhale as you lift the weight and inhale as you lower it. This will help you maintain control and stability.
  • Make sure to use a slow and controlled tempo, avoiding any swinging or momentum to ensure maximum muscle activation.

Things to Avoid

  • Avoid rounding your back or arching it excessively. This can put unnecessary strain on your spine and increase the risk of injury.
  • Avoid lifting too quickly or using momentum. This takes the focus off the target muscles and increases the risk of injury.
  • Avoid letting your knees cave inwards or outwards. Keep them aligned with your feet to maintain proper form and reduce the risk of knee injury.