Dumbbell Stiff Leg Deadlift

Muscles Dumbbell Stiff Leg Deadlift Works

Muscles used

• Hamstringsback of the thigh from the glutes to behind the knee
• Glutesthe large muscles that make up your butt
• Erector spinaelong muscles running along both sides of the spine
• Latslarge side-back muscles running from the armpits toward the waist
• Rectus abdominisThe six-pack muscles running from your chest to your pelvis

Main muscleHold dumbbells, keep only a slight bend in your knees, and push your hips back as your torso lowers. The main muscles are your hamstrings and glutes. Your hamstrings lengthen and control the lowering phase, while your glutes extend your hips on the way up.

Supporting musclesYour erector spinae keeps your back from rounding, your lats help keep the dumbbells close, and your abs keep your lower back from overextending.

How it should feelThe farther you push your hips back, the more stretch you should feel through your hamstrings. As you stand, your glutes and hamstrings should squeeze together.

Signs you're offIf your back rounds or your knees bend too much, hamstring tension drops and the movement turns into more of a squat or lower-back lift. If the dumbbells drift away, your lower back may take over.

Remember thisKeep only a soft knee bend and push your hips back until your hamstrings feel loaded.

Setting Up for Dumbbell Stiff Leg Deadlift

Setup orderPrepare dumbbells of the same weight

• Pair of dumbbells

  Set it like thisPrepare two dumbbells of the same weight.

  How to checkThe number and weight markings on both dumbbells must be the same.

Watch out forAvoid starting with mismatched dumbbells.

Stance for Dumbbell Stiff Leg Deadlift

Foot widthPlace your feet about shoulder-width apart, and slightly bend your knees.

Where your weight goesPress the whole sole of each foot into the floor, and keep your heels down.

Upper body positionHold the dumbbells close to the front of your thighs.

Why it mattersIf the dumbbells move away from your body or your foot support is unstable, your lower back may take more stress.

How to Grip for Dumbbell Stiff Leg Deadlift

Grip typeHold one dumbbell in each hand, with your palms facing your body.

Grip widthHold the center of each dumbbell handle so both ends are left evenly.

How hard to gripPlace the dumbbells in the middle of your palms and wrap your thumbs around them. Keep the backs of your hands in line with your forearms.

The Key Point for Dumbbell Stiff Leg Deadlift

Keep your knees slightly straight, and lower the dumbbells close to your legs while pushing your hips back.

Think of it like thisThe feeling of sending your hips backward

Before the fixOnly the waist bends, or the dumbbell moves away from the body.

After the fixThe back of the thigh stretches out, and the dumbbell moves close to the leg.