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