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Straight-Leg Deadlift

With knees slightly bent and back straight, hinge forward until the back is parallel to the ground, then return.

Demonstration

Official photo sequences from the Army's drill manual, read left to right, top to bottom.

Straight-Leg Deadlift: official ATP 7-22.02 photo sequence (figure 13-2, STC2 Straight-Leg Deadlift) showing the positions of the exercise in order.
Figure 13-2. STC2 Straight-Leg Deadlift · ATP 7-22.02, p. 13-3 (opens the official PDF)
Straight-Leg Deadlift: official ATP 7-22.02 photo sequence (figure 14-5, FW3 Straight-Leg Deadlift) showing the positions of the exercise in order.
Figure 14-5. FW3 Straight-Leg Deadlift · ATP 7-22.02, p. 14-5 (opens the official PDF)

Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.

In Strength Training Circuit, station 2 (kettlebells)

Strength Training Circuit, station 2 (kettlebells)

Slow cadence (50 counts per minute)One minute of repetitions at the station, resting if necessary or adjusting the weight and range of movement.

Starting position

Straddle Stance holding the kettlebells in front of the legs with a pronated grip. Knees slightly bent, not locked, and kept at the same bend throughout.

Straddle Stance: Stand with the feet pointing ahead and shoulder-width apart. ATP 7-22.02, para. 2-5, p. 2-3 (opens the official PDF)

Counts

  1. 1Count 1. Hinge forward from the waist with the head in line with the spine and the back straight until the back is parallel to the ground. Adjust knee bend slightly to feel the hamstrings.
  2. 2Count 2. Reverse the movement to the starting position.
  3. 3Count 3. Repeat count 1.

The ATP's printed steps for this station end at count 3. Nothing has been added to fill the gap.

ATP 7-22.02, para. 13-4, p. 13-2, Figure 13-2 (opens the official PDF)

In Free Weight Training (straight bar or dumbbells)

Free Weight Training (straight bar or dumbbells)

Controlled pace (no cadence prescribed)

Starting position

Straddle Stance holding the bar with a grip suited to your capability, the equipment, and the session goal. Knees slightly bent, not locked, and kept at the same bend throughout.

Straddle Stance: Stand with the feet pointing ahead and shoulder-width apart. ATP 7-22.02, para. 2-5, p. 2-3 (opens the official PDF)

Movement

  1. 1Down. Hinge forward from the waist with the head in line with the spine, keeping the back straight until it is parallel to the ground.
  2. 2Pause. Pause briefly, adjusting knee bend slightly to engage the hamstrings.
  3. 3Up. Reverse the movement to the starting position. Repeat for the session's repetitions and sets.

ATP 7-22.02, para. 14-9, p. 14-5, Figure 14-5 (opens the official PDF)

What it develops

A deadlift variation that further challenges the muscles of the lower back, hips, and legs; the second station of the Strength Training Circuit.

Focus: Hamstrings, Lower back, Hips

Form

Drawn from the cited instructions.

Cues

  • Keep the knees at the same slight bend.
  • Keep the head in line with the spine and the back straight.

Common mistakes

  • Extending the neck to look up.

Cautions

  • Always lift a weight that can be controlled throughout the range of motion.