Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Barbell
Barbell Staggered Deadlift
Barbell Staggered Deadlift is an intermediate compound strength exercise that works the hamstrings (upper legs), with the lower back assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · Gluteus Maximus
Secondary muscles
- Lower Back · Erector Spinae
How to do Barbell Staggered Deadlift
- 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.
- Grip the barbell with both hands just outside your thighs and keep your arms straight, chest lifted, and spine neutral.
- Hinge at the hips and lower the barbell down along your front leg, keeping your back straight and shoulders pulled back.
- 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.
Barbell Staggered Deadlift alternatives
More hamstrings exercises
Barbell Staggered Deadlift FAQ
What muscles does Barbell Staggered Deadlift work?
Barbell Staggered Deadlift mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus, Semimembranosus and Gluteus Maximus). The lower back work as secondary muscles.
What equipment do you need for Barbell Staggered Deadlift?
You need a barbell.
How many sets and reps of Barbell Staggered Deadlift should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Staggered Deadlift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Staggered Deadlift burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Staggered Deadlift?
Other exercises for the hamstrings include Plate Staggered Deadlift, Kettlebell Staggered Deadlift, Dumbbell Staggered Deadlift and Plate Staggered Pinch Grip Deadlift.
For developers
Use Barbell Staggered Deadlift in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_YP3H4E" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_YP3H4E", "name": "Barbell Staggered Deadlift", "model": "male", "counterpartId": "ex_RAVSJR", "target": "Hamstrings", "equipment": "Barbell", "media": { "mp4": "https://…/ex_YP3H4E/mp4-720.mp4?…", "poster": "https://…/ex_YP3H4E/poster.jpg?…" } }