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Staggered Stance Deadlift
The Staggered Stance Deadlift is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: gluteus maximus 25%, spinal erectors (lower back) 15% and hamstrings (biceps femoris) 11%.
How to do it
- Stand at the bar with the front foot under it and the back foot half a step behind, toes of the back foot in line with the front heel.
- Put most of your weight on the front leg and use the back foot only for balance.
- Hinge and bend the front knee to grip the bar just outside the legs.
- Flatten the back and stand up by driving through the front heel.
- Lower the bar back to the floor under control and switch legs after the set.
Tips
- Keep the hips square to the bar so the front leg does the work.
- Think of the back foot as a kickstand, not a second leg.
Common mistakes
- Pushing hard through the back foot and turning it into a normal deadlift.
- Letting the hips rotate toward the back leg.
- Rounding the back to reach the bar.
Muscles worked by the Staggered Stance Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The front leg does most of the work. Lifting a load from the floor with hips and knees extending together: glutes, spinal erectors and hamstrings drive it, quads break the floor, adductor magnus assists hip extension, grip and upper back hold the bar.
Staggered Stance Deadlift alternatives
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Frequently asked questions
What muscles does the Staggered Stance Deadlift work?
Mainly the gluteus maximus, spinal erectors (lower back) and hamstrings (biceps femoris). The hamstrings (semitendinosus/-membranosus), quads (vastus lateralis), adductors and quads (vastus medialis) assist.
Is the Staggered Stance Deadlift good for beginners?
The Staggered Stance Deadlift is rated intermediate. If you are new, learn the Band Deadlift first and build up from there.
What is a good alternative to the Staggered Stance Deadlift?
For example the Band Deadlift, Dumbbell Deadlift and Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Staggered Stance Deadlift harder?
Add weight or reps, or move on to the Paused Deadlift and Jefferson Deadlift.
Sources
- Escamilla et al. 2002, MSSE 34(4):682-688 (sumo vs conventional)
- Swinton et al. 2011, JSCR 25(7):2000-2009 (hexagonal bar)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.