How to do a stiff-legged deadlift Stand straight with your feet shoulder-width apart, maintaining a slight bend in your knees. The lower back, glutes, and calves are also hit as secondary muscle groups. Learn More About Working With Nikkiey @ WarriorBabe: Why This Exercise is Important: The dumbbell stiff leg deadlifts improves the strength, stability and flexibility of all the muscle groups that are involved in the entire movement. He also shows you the various benefits of doing the exercise with either a barbell or a pair of dumbbells. Exercises Similar to the Dumbbell Deadlift. All rights reserved. As a result, your individual muscle cells will grow through a process called hypertrophy. I eventually worked up to over 600 pounds for reps on these. Your email address will not be published. As a result, the stiff leg deadlift will help your conventional deadlift, squat, and almost any other lift. Required fields are marked *. Throughout lift, keep arms and knees straight. Strongman and powerlifter Alan Thrall can testify to the powerful benefits of the stiff-legged deadlift. Dumbbell. Remember, you don’t need heavy weight for … Lift dumbbells by extending hips until straight. Keep dumbbells close to legs. Hold a bar using an … Stiff-legged Dumbbell Deadlifts. Review the … Dumbbell stiff-leg deadlifts. Dumbbells should be shoulder-width apart and in front of your feet. Share this Video. Preparation. Hamstrings. Dumbbell Stiff Leg Deadlift Instructions Set up for the dumbbell stiff leg deadlift by choosing a pair of dumbbells and holding them down at your sides. To do it, hold a pair of dumbbells in front of your legs, palms facing your thighs. Want to target the same muscles with a different exercise? Lift leg slightly so foot is just off floor. The dumbbell stiff leg dead lift is basically the same exercise as the barbell version of this exercise – The only difference are the dumbbells. This is your starting position. This is "Dumbbell stiff leg deadlift" by MacroActive on Vimeo, the home for high quality videos and the people who love them. Stand with feet together. © 2020 ( Step-1. It is important for the increased development of the quadratus lumborum that aids … Reproduction in whole or in part without permission is prohibited. Learn how to correctly do Single-leg Romanian Deadlift with Dumbbell to target Glutes, Hamstrings, Spinal Erectors, Total Body with easy step-by-step expert video instruction. is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by advertising and linking to I would suggest using one dumbbell for this exercise so you can use the other hand to support yourself. Do not pause or bounce at bottom of lift. Stand straight in the hip-width position. By far, my favorite compound exercise for hamstrings is stiff-legged dumbbell deadlifts. Full range of motion will vary from person to person depending on flexibility. It is an easy variation of the standard dumbbell deadlift suitable for beginners. He is someone who truly knows. Avoid rounding your back forward while moving the torso down. Stand upright with a little bend in the knees. This exercise is a great hamstring builder. Dumbbell stiff-legged deadlifts place more focus on the hamstring muscles and less strain on the lower back than barbell deadlifts. Lower back may bend slightly during full hip flexion phase. When compared to the conventional deadlift, the stiff leg deadlift activates the medial gastrocnemius (calf muscle) much more as well. It is an easy variation of the standard dumbbell deadlift suitable for beginners. Workout Step. Position dumbbells down in front of upper thighs with arms straight. The dumbbell deadlift is usually performed by trainees as a functional exercise to gain strength that is needed to do other weightlifting movements, like squats, rows, and presses. Stand up straight with a slight bend in your knees and your feet around shoulder width apart. Lift your left leg slightly so foot is just off floor keeping the other knee slightly bent The stiff-legged deadlift strengthens the adductors, core, gluteus maximus and hip flexors as well as the muscles of the middle and upper back. Lower dumbells to floor while raising lifted leg back behind. The single leg deadlift is a classic strength move that works all the muscles in your legs, along with your core. No other lift built my posterior chain like stiff-leg deads from a 4-inch deficit. Your email address will not be published. The dumbbell stiff leg deadlift intensely activates muscle fibers in your glutes and hamstrings. It is very important to keep your back straight and rigid throughout this exercise and to let your back and leg muscles do the work. Dumbbell Stiff-Legged Deadlift. The Romanian and the stiff-legged deadlift are two of the most popular variations of the exercise. Keeping your back straight and knees stationary, bend over at your waist to lower the weights over the top of your feet until you feel your hamstrings are stretched. With knees straight, lower dumbbells by bending hips until hamstrings are tight, or just before lower back bends. Without changing the bend in your knees, bend at your hips until your torso is almost parallel to the … Watch Gaddour demonstrate the stiff-legged deadlift with proper form in the video above. Stiff legged dumbbell deadlifts all but eliminate your quads from the movement, making it all about the posterior chain. Do not use too much weight in the beginning, as it might hurt your back. You can use a barbell, or two dumbbells, or even just one dumbbell but whichever you opt for, keep the weight fairly light. The dumbbell stiff leg deadlift, as the name suggests, is performed by keeping your knees stationary throughout the exercise. Set up for the exercise by holding a pair of dumbbells in front of your feet. Hold dumbbell in each hand. Stand with your feet about hip-width apart. Do not lower weight beyond mild stretch throughout hamstrings and low back. Keep back straight and knee of supporting leg slightly bend. Bend your knees slightly, and then keep them rigid. Get access to the latest health and fitness insights, tools and special offers to keep your career moving. Plus it challenges your stability and balance. Execution. With greater muscle mass, not only will your lower half appear larger and more defined, but you will be able to improve your performance in other lifts such as the barbell squat and the deadlift. The dumbbell stiff leg deadlift, as the name suggests, is performed by keeping your knees stationary throughout the exercise. Here's how to master the move. Stiff Leg Deadlift muscles worked: Primary muscles worked: hamstrings, glutes, and lower back; Secondary: quads, core, adductors #3 Single Legged Dumbbell Deadlift. The Romanian and the stiff-legged deadlift are two of the most popular variations of the exercise. Squeeze your hamstrings and glutes to extend your hips and stand straight up. Do not perform the exercise if you have lower back issues. If the deadlift is done properly, the musculature of the lower back will also reap the rewards, particularly the erector spinae muscles, which run parallel to the spine. Try these alternatives. Dumbbell One Leg Stiff Deadlift. Hold a pair of dumbbells in front of your thighs, and lower them to the ground while keeping your back completely straight. Pull shoulders back slightly at top of lift if rounded. The stiff leg deadlift will build a brutally strong back. Stand with feet together and hold dumbbell in each hand in front of upper thighs with straight arms Step-2. Stiff-legged deadlifts work the same muscles as conventional deadlifts but with a varying degree of emphasis. They involve the hamstrings and glutes more than a conventional deadlift, and they put less strain on your lower back. Does not allow you to lift too heavy and thus somewhat helps in injury prevention. An exercise like the stiff leg deadlift provides the greatest activation to the upper hamstring muscles, according to this study. Deadlifts in … • Stiff-leg (Romanian) deadlift: Perform the same move with a minimal bend in your knees. When you use a barbell, the weight is slightly in front of your center of … The single leg dumbbell deadlift can be performed using one or two dumbbells. By doing it, you can engage your hamstrings, quads, glutes, and lower back muscles, just like the barbell version. From the upper back to erectors to hamstrings, this was my "go to" for total posterior chain smashing. Review the proper form of each if you are new to the sport. How To Do Stiff-leg or straight-leg deadlift with dumbbells Take two dumbbells and place them on the ground in front of you. Related: How to Deadlift Over 700 Pounds Related: 30 Days of Deadlifts
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