Dumbbell Stiff Leg Deadlift, Instructions and Tips

Instructions for a Dumbbell Stiff Leg Deadlift

Dumbbell Stiff Leg Deadlift, Instructions and Tips

Select a pair of dumbbells and hold them at your sides to prepare for the dumbbell stiff leg deadlift.

With your feet about shoulder-width apart and your knees slightly bent, take a straight stance. 

This is the appropriate position for you to begin.

Bend at the waist to descend the dumbbells over your feet while maintaining as straight a back as you can. Throughout the exercise, your knees should remain in the same position.

Continue lowering the dumbbells as far as your hamstrings will comfortably allow you, paying attention to the stretch in your hamstrings.

Now start to raise the dumbbells straight back up while contracting your hamstrings. With your shoulders back, your gaze should be pointing upward. This will stop the rounding of your lower back.

To stand straight up, squeeze through your hamstrings and glutes.

Keep going until you’ve completed the necessary amount of reps.

Exercise Advice: 

You should always have your gaze directed above. Your back will curve as soon as you glance at the ground

Throughout the set, the dumbbells must remain in close proximity to your body. Your lower back will be under more strain the farthest the dumbbells are from your body.

When lowering the dumbbells, concentrate on stretching your hamstrings and contracting them when you raise them back up. The more benefits this exercise provides, the stronger the mind-muscle link.

The ideal position for your knees to be during a set is slightly bent but fixed, meaning that they should be locked in place the whole set.

Remaining weight on your heels can help support your lower back as you descend. 

Avoid moving your weight forward onto your toes. You are not doing the exercise correctly if you find yourself placing your weight on your toes when you are at the bottom position.

At the bottom of the movement, don’t let up. As you start the ascent, maintain a stiff back, abdomen, and legs.

Control the weight, especially when lowering it, and maintain a slow rep tempo. Recall that the emphasis is on contraction and stretch!

When doing this exercise, one of the major mistakes people do is bending over at the waist without bringing the hips back. 

Rather than the huge hamstring muscles, the lower spine now carries virtually all of the weight. This obviously puts your back at a very high danger of harm. Maintaining a close weight to your body will cause your hips to naturally reposition.

This exercise is one where technique is crucial. When you first start, practice the action by placing a very modest weight against your side and standing in front of a mirror. After you master the technique, you’ll be able to increase the weight and begin developing some incredible glutes and hams!

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