Stiff-Legged Dumbbell Deadlift

a.k.a. Dumbbell Stiff Legged Dead Lifts

Differentiation: Mechanics

This variation of a stiff-legged deadlift is unique. Here is how: you use dumbbells. Using dumbbells ensures each side of your body lifts the same amount of weight. | When using an Olympic bar, where one side of your body can compensate for the other.

Starting Position

To get into starting position, do this...

1) Obtain two dumbbells.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Grasp a dumbbell in each hand - using an overhand grip.

4) Stand upright.

5) Place your feet shoulder-width apart.

6) Straighten your back.

7) Assure your knees have a slight bend and are not locked out.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your head up and knees stationary, exhale as you bend at the waist and lower the dumbbells

3) ...until the dumbbells are level with your knees, keeping the weights close to your legs.

4) Hold this position for a count of one second.

5) Inhale while moving your hips forward and straightening your upper body using a controlled movement

6) ...until you are standing upright.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Your weight should be on your heels, hips and knees.

Be sure to hold the dumbbells shoulder width apart and slightly forward of your body with your palms facing your thighs. This simulates how a bar would be held in both hands if you were using a bar.

Keep your knees stationary. When lowering the dumbbells, keep them parallel and lined up with your toes.

Keep the dumbbells close to your body.

Keep your head up.

Keep your arms straight.

Never fully lock your knees out, which can result in fainting and other injuries. Keeping your knees bent ever so slightly will help you avoid getting hurt while allowing you to maintain sufficient pressure on the hamstrings.

Keep your back flat and not rounded. Remember, as soon as your back starts to round and you are unable to keep a flat back the exercise is done.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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Tip

When you bend down as far as possible, you should feel a deep stretch in your hamstrings.

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