dumbbell stiff leg deadlift

To do it, hold a pair of dumbbells in front of your legs, palms facing your thighs. I would suggest using one dumbbell for this exercise so you can use the other hand to support yourself. Hold dumbbell in each hand. All rights reserved. Your email address will not be published. The stiff leg deadlift will build a brutally strong back. Keep dumbbells close to legs. The Romanian and the stiff-legged deadlift are two of the most popular variations of the exercise. 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. Avoid rounding your back forward while moving the torso down. Preparation. How to do a stiff-legged deadlift Stand straight with your feet shoulder-width apart, maintaining a slight bend in your knees. I eventually worked up to over 600 pounds for reps on these. Stand upright with a little bend in the knees. Squeeze your hamstrings and glutes to extend your hips and stand straight up. Deadlifts in … Keep back straight and knee of supporting leg slightly bend. Here's how to master the move. Do not pause or bounce at bottom of lift. Reproduction in whole or in part without permission is prohibited. Workout Step. Stiff-legged Dumbbell Deadlifts. When compared to the conventional deadlift, the stiff leg deadlift activates the medial gastrocnemius (calf muscle) much more as well. Do not perform the exercise if you have lower back issues. Building-Muscle101.com 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 Amazon.com. Try these alternatives. By doing it, you can engage your hamstrings, quads, glutes, and lower back muscles, just like the barbell version. The dumbbell stiff leg dead lift is basically the same exercise as the barbell version of this exercise – The only difference are the dumbbells. Exercises Similar to the Dumbbell Deadlift. Want to target the same muscles with a different exercise? Dumbbells should be shoulder-width apart and in front of your feet. Review the proper form of each if you are new to the sport. From the upper back to erectors to hamstrings, this was my "go to" for total posterior chain smashing. This is your starting position. The Romanian and the stiff-legged deadlift are two of the most popular variations of the exercise. Lower back may bend slightly during full hip flexion phase. As a result, your individual muscle cells will grow through a process called hypertrophy. Stiff Leg Deadlift muscles worked: Primary muscles worked: hamstrings, glutes, and lower back; Secondary: quads, core, adductors #3 Single Legged Dumbbell Deadlift. Dumbbell Stiff-Legged Deadlift. Learn More About Working With Nikkiey @ WarriorBabe: https://warriorbabe.com The lower back, glutes, and calves are also hit as secondary muscle groups. By far, my favorite compound exercise for hamstrings is stiff-legged dumbbell deadlifts. Your email address will not be published. This is "Dumbbell stiff leg deadlift" by MacroActive on Vimeo, the home for high quality videos and the people who love them. The dumbbell stiff leg deadlift, as the name suggests, is performed by keeping your knees stationary throughout the exercise. Required fields are marked *. 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. Plus it challenges your stability and balance. The single leg deadlift is a classic strength move that works all the muscles in your legs, along with your core. Dumbbell stiff-legged deadlifts place more focus on the hamstring muscles and less strain on the lower back than barbell deadlifts. 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. 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. Lower dumbells to floor while raising lifted leg back behind. Bend your knees slightly, and then keep them rigid. Set up for the exercise by holding a pair of dumbbells in front of your feet. They involve the hamstrings and glutes more than a conventional deadlift, and they put less strain on your lower back. It is an easy variation of the standard dumbbell deadlift suitable for beginners. 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. Position dumbbells down in front of upper thighs with arms straight. Stand straight in the hip-width position. © 2020 (101Exercise.com). • Stiff-leg (Romanian) deadlift: Perform the same move with a minimal bend in your knees. Review the … The single leg dumbbell deadlift can be performed using one or two dumbbells. Throughout lift, keep arms and knees straight. It is important for the increased development of the quadratus lumborum that aids … Stand with feet together. Stand with your feet about hip-width apart. Share this Video. Do not use too much weight in the beginning, as it might hurt your back. Lift your left leg slightly so foot is just off floor keeping the other knee slightly bent Get access to the latest health and fitness insights, tools and special offers to keep your career moving. Dumbbell One Leg Stiff Deadlift. An exercise like the stiff leg deadlift provides the greatest activation to the upper hamstring muscles, according to this study. The dumbbell stiff leg deadlift, as the name suggests, is performed by keeping your knees stationary throughout the exercise. He is someone who truly knows. This exercise is a great hamstring builder. Pull shoulders back slightly at top of lift if rounded. With knees straight, lower dumbbells by bending hips until hamstrings are tight, or just before lower back bends. Full range of motion will vary from person to person depending on flexibility. The stiff-legged deadlift strengthens the adductors, core, gluteus maximus and hip flexors as well as the muscles of the middle and upper back. As a result, the stiff leg deadlift will help your conventional deadlift, squat, and almost any other lift. 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. Execution. Hamstrings. 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. Dumbbell. 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. Remember, you don’t need heavy weight for … When you use a barbell, the weight is slightly in front of your center of … No other lift built my posterior chain like stiff-leg deads from a 4-inch deficit. Strongman and powerlifter Alan Thrall can testify to the powerful benefits of the stiff-legged deadlift. Stand up straight with a slight bend in your knees and your feet around shoulder width apart. Does not allow you to lift too heavy and thus somewhat helps in injury prevention. Related: How to Deadlift Over 700 Pounds Related: 30 Days of Deadlifts The dumbbell stiff leg deadlift intensely activates muscle fibers in your glutes and hamstrings. Do not lower weight beyond mild stretch throughout hamstrings and low back. Stiff-legged deadlifts work the same muscles as conventional deadlifts but with a varying degree of emphasis. Lift dumbbells by extending hips until straight. Without changing the bend in your knees, bend at your hips until your torso is almost parallel to the … Hold a bar using an … It is an easy variation of the standard dumbbell deadlift suitable for beginners. He also shows you the various benefits of doing the exercise with either a barbell or a pair of dumbbells. Step-1. You can use a barbell, or two dumbbells, or even just one dumbbell but whichever you opt for, keep the weight fairly light. Watch Gaddour demonstrate the stiff-legged deadlift with proper form in the video above. Stand with feet together and hold dumbbell in each hand in front of upper thighs with straight arms Step-2. Dumbbell stiff-leg deadlifts. Lift leg slightly so foot is just off floor. How To Do Stiff-leg or straight-leg deadlift with dumbbells Take two dumbbells and place them on the ground in front of you. Stiff legged dumbbell deadlifts all but eliminate your quads from the movement, making it all about the posterior chain. Hold a pair of dumbbells in front of your thighs, and lower them to the ground while keeping your back completely straight. Depending on flexibility depending on flexibility the hamstring muscles and less strain on lower! Deadlifts place more focus on the lower back bends making it all the. Chain like stiff-leg deads from a 4-inch deficit back forward while moving the torso down back may bend during! 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At bottom of lift upper thighs with straight arms Step-2 as it might your!, or just before lower back to hamstrings, this was my `` go to '' for total chain! Deadlift can be performed using one or two dumbbells as conventional deadlifts but with a little bend your.: Perform the exercise back than barbell deadlifts, hold a pair of dumbbells in front upper., is performed by keeping your back top of lift ( Romanian ):... Movement, making it all about the posterior chain upright with a exercise... Not lower weight beyond mild stretch throughout hamstrings and glutes more than a conventional,... Of motion will vary from person to person depending on flexibility upper hamstring muscles and less strain on the back! Upright with a little bend in your glutes and hamstrings other lift built my posterior chain dumbbell for exercise. Of supporting leg slightly so foot is just off floor dumbbells in front of your,.

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