The barbell stiff-leg deadlift primarily targets the hamstrings, glutes, and lower back. To maximize benefits, ensure a neutral spine throughout; rounding can lead to injury. Avoid locking knees; a slight bend protects joints. Start with light weights to perfect form before progressing. Engage the core to stabilize and prevent lower back strain. To adjust for different fitness levels, beginners can use dumbbells or reduce range of motion, while advanced users might increase weight or incorporate tempo variations. Remember to keep the barbell close to your body to reduce undue stress on the lower back.
