Barbell Complex - Stiff Leg Deadlift - Clean - Step
The Barbell Complex combines multiple movements for a full-body workout. You perform a stiff leg deadlift followed by a clean and a step-up in a fluid sequence.
- Stand with your feet shoulder-width apart, holding the barbell in front of your thighs.
- Lower the barbell by bending at the hips and keeping your legs straight, engaging your hamstrings.
- Once the barbell reaches mid-shin, explosively pull it up to your shoulders in a clean motion.
- From the clean position, step up onto a platform or step with one foot, then return to the starting position.
How to perform the Barbell Complex - Stiff Leg Deadlift - Clean - Step
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Complex - Stiff Leg Deadlift - Clean - Step using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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