Ready to join the #PFTFamily?


Free Trial

2 minutes reading time (331 words)

Form Friday: Sandbag Stiff-legged Deadlift

Stiff Legged Deadlift

Hello, Friends! This week, I'll review the step-by-step process for completing a Sandbag Stiff-legged Deadlift! This is on your Monday's workout. Now, let's set you up for success! 

Getting into Position

  • Place feet shoulder-width apart.
  • Place the sandbag on your feet.
  • Grab the sandbag by your preferred handles or whichever one provides the best range of motion for you. TIP: Grabbing the neutral handles may allow the sandbag to hang too low and shorten your range of motion. Try the different handles to decide which one is best for you.
  • You should maintain a SLIGHT bend in your knees throughout this exercise; just enough to stop you from locking-out your knees.
    TIP: Soft knees. DO NOT lockout your knees.
  • Engage your Lats., lockout your Arms and flex your Triceps.
  • Arch your back and keep your chest proud.
  • Core tight, butt tight.
    TIP: To protect your back

The Movement

  • To initiate this movement, rise up, pushing forward at the hips.
    TIP: Hips forward
  • As mentioned before, keep everything flexed and locked-down. DO NOT let your shoulders round.
  • Once you are in the upright position, retrace your path back down until the sandbag rests back on your feet.
    TIP: Hips backward
  • Reset form and repeat


If you have any injuries that prohibit you from performing this exercise with good form, there are a couple things you can do instead.

  • First, try lightening the weight you are using to see if this helps.
  • Second, if need be, dumbbells can be used for this exercise.
  • Third, for better back support, you may use the TRX straps and do Hamstring Curls. With this exercise, put your heels in the straps. Keep your glutes off the ground. Fully extend your feet out and away from you. Then, bring your heels back to your glutes. Keep your core tight, butt tight.

Thank you so much for taking the time to read this week's Form Friday! I hope you are having a fantastic week! Until next week, keep being AWESOME!!

Form Friday: TRX Hip Rockers
FORM FRIDAY: TRX Alternating Knee to Chest


No comments made yet. Be the first to submit a comment
Wednesday, 26 February 2020

Captcha Image


Pure Form Personal Fitness Training is a unique workout experience that emphasizes Pure Form, not just extreme intensity. Our 45 minute sessions allow you to get a complete workout for all areas of your body. Experience Pure Form PFT today in Stockton, Lodi, Tracy, West Sacramento, or Galt.

Contact Us