12 Stiff-Leg Deadlift Mistakes and How to Fix Them

This series will zoom in on one exercise at a time and point out common errors and how you can fix them. At the end of the day, nothing is dogma, and your technique should be the one that gives you the highest stimulus at the lowest cost of fatigue. To make sure you're getting the best of both worlds, check out our SFR video: bit.ly/3GWcfa7
If you have suggestions for future exercises we can break down, please comment below. If you know the answer to another commenter's question, please feel free to reply to them!
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[@ACactusHealingRhino]

I highly doubt Mr. Jared ever had a problem with glute activation.

[@sadradehbashi3598]

Yea kinda huge🤣

[@jamie5mauser]

He makes Mike look tiny 😲

[@johntrains1317]

I was thinking the same lol

[@totallyraw1313]

No, but you can bet that if he were to ever visit a physical therapist, he would be told that he has poor glute activation or "glute amnesia" lol

[@AnindyaMahajan]

@@jamie5mauser the funny thing is Mike weighs about as much as Jared while being shorter. If anything, Mike should look way bigger than Jared but that isn't the case 😅

[@Polynikes24]

"Youre not a fucking gymnast, you're trying to get jacked" The best doctor advice I have EVER heard.

[@TrueLife..]

Because gymnasts aren't jacked 😅

[@suhwateezea.214]

Lol I love Dr. Mike's statement like that

[@anandhua.b4589]

​@@TrueLife.. compared to bodybuilders with a similar level of pharmaceutical assistance they're not

[@debravance4075]

Laughed out loud at this one and many more 😂

[@JoakimIshmael]

Gymnast gymrat looking for all the hypotrophies

[@DrVonNostrand]

Gentlemen, we MUST stay focused.

[@WolfCoaching]

TIMESTAMPS 0:00 Introduction on the SLDL 1:08 Mistake #1 - Knees too bent or too straight 3:19 Mistake #2 - Letting the pelvis tilt 6:28 Mistake #3 - Not pushing the hips back 8:24 Mistake #4 - Not enough or too much ROM 11:46 Mistake #5 - Not controlling the eccentric 13:23 Mistake #6 - Not having a standardized ROM 15:43 Mistake #7 - "Hipping" on the concentric/ascent 16:33 Mistake #8 - Letting your grip limit you 17:43 Mistake #9 - RDL vs SLDL 21:02 Mistake #10 - Magic foot or grip positions 22:54 Mistake #11 - Worrying about head position 25:35 Mistake #12 - Going too light 26:57 Closing remarks

[@phinbillington1342]

Milo Wolf 6 days ago? How

[@saifsm7482]

Phin Billington He is the time stamp god himself

[@douglasmontagna822]

The real MVP, (holy fuck, 6 days ago)

[@merces47letifer4]

Mistake 13: lifting in crocs

[@lukeharris2622]

✝️💪

[@TheEddiedash]

I get a dopamine blast every time I see one of these videos pop up

[@danrobsilva]

It amazes me how quality information like this is given for free. Thank you Dr. Mike and RP!

[@fixeddice1982]

Jared is CAKED UP in this video.

[@jayvinwilliams8508]

Someone was looking for old material

[@GVS]

Not sure about #3, Ed Coan puts the bar quite far away, near his toes. RDL=floating during the set SLDL=pauses on the floor each rep Weightlifters stayed extended just because they're....well...basically always training to be in that position. Respect that shout-out to KK though. You all are real students of the sport and I respect the hell out of that.

[@nickangelovski4358]

Stick with Eddy 😎

[@MrDeanmfitz]

Geoffrey, Geoffrey, Geoffrey....Mike is addressing a large mass of people while keeping optimal hypertrophy in mind. You are bringing up a specific individual with specific levers whose focus is on numbers.

[@sarahashfield9885]

These are great videos. I am newer to the FPT and these are very helpful. Especially as we are all working out at home. Keep all the amazing free content coming!

[@kevint3522]

I appreciate the time you take to give these topics a thorough treatment. In the quest to keep things under 10 minutes, other videos leave out most of the nuanced tips you provide.

[@r.lohengramm8709]

Best videos of this kind. No other channel goes this deep into the exercises.

[@camilabelle9741]

I'm so grateful for these videos, SERIOUSLY, THANK YOU

[@jpark601]

Thank you the thorough explanation. I was doing this at the gym yesterday and couldn't get the right fatigue level on my hamstrings. This definately helps.

[@drip369]

#2 definitely changed things. Never really did these because I never felt them in my hamstrings. Did feel them tons in the good-morning. Never put 2&2 together. Glad I found this channel through a Juji Mufu video. Great channel. Big fan.

[@toddwilk9465]

Thanks so much for these technique instrumentals. Exactly I needed.

[@andrewmcknight1194]

Holy Shit! This guy is good. Insanely thorough without getting me lost from too much info. I instantly subscribe and will check out the rest of his stuff now!

[@weekendwarriorcoach1317]

Great Video, easy to follow and love the personality in this.

[@PLT123]

Love you technique videos, Mike. Thank you:)

[@nilo7727]

Excellent video excellent content as always Dr Mike!!👍👏😎💯

[@clarissamarie4605]

This was actually so helpful! Thank you!

[@LeoandLongevity]

Good stuff.

[@ColonelClaypool]

Ultra good video. Thanks!

[@fernandoalbino5727]

absolutely great video!!!!!

[@Mr_Iain]

An insane amount of information in 28 minutes. Thanks guys

[@dreadapocalypse2010]

This one was really helpful. SLDLs are a massive staple for me for the foreseeable future. Any plans do to a high bar squats mistakes video in the future?

[@ParvParashar]

Tried SLDLs the way Dr. Mike describes them in the video and I really feel my hamstrings while doing the movement now. Thanks! 👍

[@silibazisos]

Thank you for this lesson

[@Trainingat45-vk3zz]

Really great instructional video thanks

[@SirAlexanderdeLarge]

Much appreciated!

[@thepbjinfluence9791]

GREEEEEAAAAT EXPLANATIONS AND EXCELLENT INFO!!

[@PerryBattles]

Great information.

[@sherwinjoshua2586]

This channel is extremely underrated.❤️

[@xochipillisoul2469]

Love this how to fix videos, find em very helpful. Greetings from Mexico.

[@taybervoyer778]

Thanks so much for this, I was trying to follow "partial reps don't count" and using too much ROM. I was thinking to myself I should set up some stops but didn't want to limit my ROM. Then I see this video and then it all makes sense.

[@carlemilbach9117]

Great video! would love to see Bent over BB rows, flexion rows, dips, leg Press, bench Press variations (Incline, flat, wide or close grip etc.)

[@SoeaOu]

Thanks, great tips

[@MrCk1234567890]

6:45 Jared is literally so caked that his ass is in frame even when he isn’t

[@30patriote]

This channel is just too good! Salutation du Québec!

[@amandaellen444]

I love how you explain the difference between being strongest versus whats best for the hypertrophy of the targeted muscle!

[@ken-dog]

That's 160 degree que was great for me. Totally transferred the tension from my lower back to the hamstrings. Thanks Doc and Jared 👍💪

[@IronSharpensIron127]

I really appreciate these videos yall. I really wish I could get one of yall to coach me during my sessions lol

[@jimmyhyun8546]

One of THE best fitness channels.

[@robertgarland5012]

I knew I was doing it all wrong. The bit about inconsistent reps was spot on!

[@cheddarpuff]

The cue that did it for me was a video where the lady said to "emphasize the negative movement" going down. Once I understood that you need to stretch i. e. lengthen the hamstrings, I was able to feel and activate. I love these!

[@abounasif1]

Thanks!

[@mohamedreda217]

Always great

[@Badabinger]

Pro Tip: Lifting in Crocs :-)

[@alexeyshilin7485]

lmao he always wears those (:

[@pywifishingandoutdoors]

I do too after squeezing in a days if fishing.

[@flabio7074]

Socks with crocks. Always wear socks with crocks.

[@theanopanagopoulou1046]

Awesome video! Could you also make a video about Sumo DL?

[@idkanaccountname]

Dude, this is awesome

[@Punjabsports23]

Thanku coach

[@Retread268]

It's amazing how long I could be doing the wrong thing. Always thought knees had to be straight. I pulled it off but will no great strength gain. Junk as you said. Tried this, and low an behold I felt it. Even old dog can learn something new. To compensate over the years I guess leg curls made up for it despite the perils I hear people speak about now about leg curls. Anywho, great video, tx 4 the lesson learned

[@johnjewett7970]

Well done guys 👊

[@JAREDFEATHERRP]

Thanks John

[@TheDrewjirby]

Swear to god this is the hardest thing for me to do correctly

[@benjaminjenkins717]

Same! I just can’t get it just right. 🤦🏾‍♂️

[@holtshady]

Dr Mike I would be interested in a video about Nordic ham curls. What the hypertrophic benefit and possibly the STF ratio is!

[@mikhailkosyan9735]

I don't know how much overall fatigue they generate but even doing a handful gets me sore for the next two days and I can only do the negative without hands.

[@Bertziethegreat]

I'd really like to see one of these videos for the flat bench and the conventional deadlift.

[@itguy13]

man that was most helpful

[@ayman9898]

Amazing video, Dr. Mike! I would suggest you teach us how to do a deadlift for lower back. Is it true there are 3 types of deadlift? Best,

[@madgamer574]

Awesome! Please good mornings next!

[@TheSuperGamerCorpus]

I would like a video discussing the mistakes people make on the overhead press (dumbbells and barbell)

[@luq7805]

Jared can sldl with perfect form while he is sleeping, very good

[@BostjanBavcon]

Mike lowkey showing off his quads!

[@Thegeekwiththephysik]

I'd really like to see a video on dumbbell rows.

[@zacharytipton1801]

This video has the most beautiful explanation comparing RDL to SLDL, I never understood the difference until now, thanks so much!

[@lucyberg4811]

Was ready to comment I wanted to see a good morning vid, they already know

[@Hugeness55]

Was Jared in the movie Prometheus

[@andrewt248]

I use wrist straps for RDL's for grip on the actual exercise, yes, but also because I'm starting a pull workout with RDL's and I need some grip strength left for a bunch of rowing exercises later on.

[@WhoDuckDie]

Could we get a video on dumbbell, machine, or cable rear delt flys?

[@user-tr9uy5sc6d]

I would like a video on performing regular dead-lift for back development

[@samueldahl9790]

my favourite exercise

[@abdullamohammed5439]

ithink bench press incline and flat deserves a video, best content regarding exercise technique

[@centuryt3043]

leg day upgrades unlocked

[@elizabethslater245]

Is there an exercise where there’s a posterior tilt/tuck, would that be a back extension? I think I’ve often blended the two so this video was helpful.

[@davidec.4021]

But, to be honest, who gives a shit how flexible you are? You’re not a fucking gymnast, you’re trying to get JACKED!” Lmao i love this man

[@Achezvil2003]

Bro, I love how you move the hands....

[@razarraz8276]

I've just tried SLDL just now and for me I feel a better strech in my hamstrings with a nice wide stance with the toes pointed out compared to a narrow stance where I feel my back working more and not much flexibility in my hips

[@nuavecmoi]

A video on rack lifts for the back?

[@ibrahimalsheikh2749]

If you want a dip and close grip Bb video like here.... Nice video Rp!!

[@raquelroose8634]

Can you do one on hip thrusts? :))

[@JoeScar412]

Good stuff as always! Thank you. One question: Jared is starting and finishing his reps at the top. Wouldn’t that be considered a Romanian Deadlift? I have always understood that a Stiff Leg Deadlift is pulled from the floor every rep, and the Romanian Deadlift starts at the top and typically goes down to mid-shin or so, but not touching the ground.

[@ColeDano]

There's really no standard terminology for RDL vs SLDL so a lot of people have their own idea of what they are. Mike's point is probably best stated as, whatever you call it, this is how I do this exercise to get jacked.

[@o_Milo]

I think they're also starting at the top to mimic the standard eccentric (lowering) first and then a concentric (move up) that is present in basically the other two main compound lifts (squat, bench). I think however that it doesn't really matter too much, but if you do start at the bottom that you have the requisite mobility and form to do a SLDL completely off the floor

[@mitch5944]

Same exercise

[@GRBandog]

I bet Dr.Mike does a hell of an Arnold impression

[@mike-yp1uk]

Thank I never fully understood the mechanics.

[@ShivCharanDasa]

What is the best weight for RDL? Is it somehow correlated to deadlift 1RM? In my program RDL goes right after back squat and while I’m doing warmup sets I feel my hamstrings working, but when I use working weight (approx 80% of deadlift 1RM for 3x8) I feel strong pain in tailbone area as if something tearing in there. What could be the reason for that?

[@kyle875]

Can you do the same with a normal deadlift? Thank you for the awesome videos

[@recordedforyourpleasure4517]

+1

[@mahergerges6713]

Can I do SLDL with good eccentric and THEN round my back to somehow train the spinal errectors along the way? Or wipl they be hit properly anyways from the SLDL?

[@DrHolmer]

I always thought that it was important to keep the pelvis neutral during SLDL and that anterior tilting the pelvis would shift the tension to the low back. I once hurt my low back badly by letting my pelvis slip from neutral to anterior tilted in a rep. Maybe it's just the way my body works but I feel a shift away from the hams to my low back when anterior tilting my pelvis

[@jefferylord3068]

Do these carry over well to 1rm conventional deadlift?

[@ryancausey3804]

I get debilitating knee pain, which I believe comes from lateral knee movement/external rotation of the knee (right knee only). It’s worst during the SLDL. Is this a hamstring problem? A hip problem?

[@ruzhyophoenix4370]

Thats an amazing tank top, with a fantastic historical reference

[@totallyraw1313]

In my experience, the accelerated band SLDL works the hams the most!

[@Pakkeng]

Dr. Mike Lowkey flexing his own Quads explain about Knee Bend

[@keanu3260]

The stretch on this excerxise is out of the world no other muscle stretches like that lol sometimes I’m scared my hammy will just rip right off even though it doesn’t hurt.

[@e.douglasbrown9920]

I love doing deficit SLDL

[@alxmart]

"don't turn your head to look in the mirror. That's fucking stupid." lollll. this guy is great.

[@cursebr2937]

Is tearing hamstring common from rdl. I just clip my left hamstring during Rdl on the stretch

[@yetiinthebeddy1368]

every time i watch a video on any lift in general on how to do it or common mistakes, i feel like being at the gym and testing the lift myself incase im doing any of the stuff wrong or whatever lol.

[@kristofersens7918]

Any concern using a trap bar for SLDL?

[@boggster15]

Will you ever do one of these for conventional DL?

[@patrickstarke2478]

Mike has anterior/posterior hip tilt backwards, right?

[@zaccy]

Lifting in crocs hahah

[@Kylielifts6379]

This was very useful. I’ve been doing SDLs wrong for a long time. Center of gravity tip I’m doing as soon as my gym opens. Jared’s ass rivals mine lol.