Stiff with bar: how to do it and benefits

Known as a variation of the deadlift, the stiff barbell curl is a multi-joint exercise that mainly works the muscles in the back of the thigh (hamstrings) and glutes with intensity, which is why this exercise is recommended for more advanced athletes.

The movement can initially cause severe pain in the legs that can even hinder simple daily tasks, in addition to requiring a complex posture that needs to be performed to avoid injuries.

The benefits of this exercise are not limited to the hamstrings and glutes, it also increases muscle development and improves overall weightlifting performance. Another advantage of the barbell stiff leg is the prevention of hip, thigh and lower back injuries and the reduction of back pain .

Now, let’s learn how to correctly perform the stiff bar exercise and its variations? Check it out below!

How to make a stiff barbell

It is important to understand that there are some variations of this movement, which we explain below. Take a look!

Stiff with traditional bar

1. Stand with the barbell in your hands. The weights on the bar should be comfortable for the athlete, especially for those who are just starting out with the new exercise.
2. With your spine straight, keep your feet flat on the floor, aligned with your shoulders.
3. Bend your torso until the bar reaches the height of your shins. When bending, bend your knees slightly and contract your abdomen to ensure torso stability.
4. Return to the starting position and repeat the movement, remembering to always maintain your posture.

Stiff Barbell Squat

1. Stand with the bar in your hands, you can hold it in the most comfortable way for you and in a way that does not harm your hand and arm joints.
2. With your spine straight, keep your feet flat on the floor and aligned with your shoulders.
3. Flex your torso, keeping your back straight and pushing your butt back as in a squat. The bar should reach the height of your shin, just like in a traditional stiff press.
4. Remember, when bending, to slightly bend your knees and contract your abdomen to maintain stability in your torso.

Stiff with inclined bar

1. Stand holding the bar in your hands and, as mentioned earlier, it should have weights that are comfortable for the athlete.
2. With your spine straight, keep your feet flat on the floor, aligned with your shoulders.
3. Lower your torso until the bar reaches your shins and, as you lower, bend your feet back, supporting yourself only on your heels. It will seem like you are going to fall, so stay focused and be sure to bend your knees a little and contract your abs to ensure stability.
4. Return to the starting position and repeat the movement, maintaining the posture.

Tips for care and mistakes to avoid

Do not bend or extend your knees excessively.

Do not round your spine when lowering the bar, as this overloads the area and can cause injuries.

The bar should be lowered at a controlled speed, as doing so too quickly can result in a lack of muscle contraction, making the exercise ineffective.

All movements in this exercise must be performed slowly, as sudden movements can also strain the muscles .

Start this exercise as light as possible and increase your level as you go. Since the free barbell stiff grip allows you to add or remove weight, start with no added weight.

And finally, never perform intense physical activities without professional help, as the consequences of incorrect execution can harm your physical performance for years, interfering with the benefits of an active and healthy life.