How to Do Barbell Staggered Deadlift

Barbell Staggered Deadlift is a hamstrings exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Hamstrings

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Staggered Deadlift

  1. 01Position the barbell over the mid-foot of the lead leg with the rear foot shifted back and resting on the ball of the foot.
  2. 02Hinge at the hips to grip the bar just outside the shins while maintaining a flat spine.
  3. 03Pull the shoulder blades toward the back pockets to take the slack out of the barbell.
  4. 04Drive through the front heel to stand upright, squeezing the front glute at the top of the range.
  5. 05Lower the bar toward the floor by pushing the hips back until a stretch is felt in the lead hamstring.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Staggered Deadlift

Primary Stabiliser Inactive

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Primary movers

  • Hamstrings Bends the knee and extends the hip.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Position eighty percent of your body weight on the front foot to keep the focus on the lead hamstring hinge rather than the rear toe.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Staggered Deadlift questions

What muscles does Barbell Staggered Deadlift work?

Barbell Staggered Deadlift is catalogued as a hamstrings exercise in A90 Training Club, with the hamstrings as its primary muscle group.

How do you do Barbell Staggered Deadlift correctly?

Position the barbell over the mid-foot of the lead leg with the rear foot shifted back and resting on the ball of the foot. Hinge at the hips to grip the bar just outside the shins while maintaining a flat spine. Pull the shoulder blades toward the back pockets to take the slack out of the barbell. Drive through the front heel to stand upright, squeezing the front glute at the top of the range. Lower the bar toward the floor by pushing the hips back until a stretch is felt in the lead hamstring.

What is the A90 coach tip for Barbell Staggered Deadlift?

Position eighty percent of your body weight on the front foot to keep the focus on the lead hamstring hinge rather than the rear toe.

Is Barbell Staggered Deadlift suitable for beginners?

Barbell Staggered Deadlift is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Staggered Deadlift?

Barbell Staggered Deadlift uses barbell.

A90 Intelligence

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