Dumbbell Stiff-Legged Deadlift

HOW TO DO IT

1. 1Stand holding a dumbbell in each hand with arms fully extended at your sides.
2. 2Position your feet shoulder-width apart with a slight bend in your knees.
3. 3Hinge at the hips to lower the weights while keeping your back flat.
4. 4Descend until you feel a deep stretch in your hamstrings.
5. 5Drive your hips forward to return to the standing position.
6. 6Squeeze your glutes hard at the top of the movement.

COMMON MISTAKES

• Bending the knees too much and turning it into a squat.
• Rounding the lower back under the load of the dumbbells.
• Using arm strength to pull the weight instead of hinging.
• Hyperextending the spine at the top of the lift.

TIPS

• Push your hips back as if closing a car door with your rear.
• Keep the dumbbells grazing your shins throughout the descent.
• Maintain a neutral spine rather than rounding your shoulders.

SAFETY

• Avoid rounding the lower back to prevent disc injury.
• Do not lock the knees completely to protect the joint.

DETAILS

Muscles

HamstringsGlutes

Equipment

Dumbbell

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Romanian deadlift

Load position

At the sides

Arms

Both

Legs

Both

Arms straight or bent

Straight arms

Legs straight or bent

Straight legs

Hand orientation

Pronated (palms down / away)

Body position

Standing

Stance

Shoulder-width