Exercise Tutorial: Barbell Staggered Stance Deadlift

Table of Contents

What Is a Barbell Staggered Stance Deadlift

The Staggered Stance Deadlift is a variation of the convention deadlift. This variation features a foot position where one foot is placed in front of the other, as you are performing the deadlift movement. The Staggered Stance Deadlift allows for single-leg training with extra stability when compared to the Single Leg Deadlift. Keep reading below to learn how to perform the Staggered Stance Deadlift!

How to Do a Barbell Staggered Stance Deadlift

To perform the Staggered Stance Deadlift, you will need a barbell. Follow these steps to learn how to do the Staggered Stance Deadlift: 

1. Hold the barbell with an overhand grip at hip height. Begin with your feet in a staggered stance. This means that your right foot is positioned one step ahead of the left foot, about hip-width apart. Your right heel should be just in front of the toes of the left foot.

2. Elevate the toes of the right foot so that only the right heel is in contact with the floor. Hinge at the hips to deadlift the barbell. As you do so, your right leg will remain relatively straight, while the left knee is bending to lower the barbell.

3. Once the barbell is lowers just past the right knee, return to the starting position by driving the hips forwards and pushing through the ground with the left foot. 

You have now learned how to perform the Staggered Stance Deadlift!

Barbell Staggered Stance Deadlift Benefits

The Staggered Stance Deadlift has some great benefits, especially if you are looking to progress from the conventional deadlift. Some benefits of the Staggered Stance Deadlift include:

• Progression from the conventional deadlift

• More stability than the Single Leg Deadlift

• Generally can lift more weight than the Single Leg Deadlift because of extra stability

• Single leg movement will challenge any muscular imbalances

• increased muscular strength and size

Barbell Staggered Stance Deadlift Muscles Worked

The Staggered Stance Deadlift will engage the muscles of the Posterior Chain. This includes muscles such as, 

• Semitendinosus

• Semimembranosus

• Bicep Femoris

• Gluteus Maximus

• Gluteus Medius

• Erector Spinae

• Gastrocnemius

• Soleus

• Core

Barbell Staggered Stance Deadlift Variations

The Staggered Stance Deadlift has a few variations, which is great for providing variety in you exercise routine. Try each variation of the Staggered Stance Deadlift to see which ones you enjoy the most!

Kettlebell Staggered Stance Deadlift

The Kettlebell Staggered Stance Deadlift is a little bit different. Your right foot will still be in front of the left foot, but it will be planted on the ground. It is the heel of the left foot that will remain elevated. Hold the kettlebell in the left hand alone and let the arm hang straight down. Hinge forwards to bring the kettlebell almost to the ground, and then return to the starting position. Both knees will be slightly bent, but the right leg will be straight in the starting position. Try this movement for 3 sets of 10-12 reps and then switch legs.

Dumbbell Staggered Stance Deadlift

The Dumbbell Staggered Stance Deadlift involves the same movement and positioning as the Kettlebell Staggered Stance Deadlift, just using dumbbells instead of a kettlebell. The use of dumbbells will challenge your muscles even more than the barbell, however, you will not be able to lift as much. Try the Dumbbell Staggered Stance Deadlift for 3 sets of 10-12 reps.

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