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 Your email address will not be published.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 Your email address will not be published.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