The Dumbbell Stiff Leg Deadlift
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 - Hamstrings |
 - Gluteus maximus (Butt) - Lower Back - Calves |
Illustration And Description
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The dumbbell stiff leg dead lift is basically the same exercise as the
barbell version of this exercise - The only difference are the dumbbells.
This exercise is a great hamstring builder. The lower back, glutes, and calves
are also hit as secondary muscle groups.
Remember, you don't need heavy weight for this exercise. Keep the weight
moderate, keep your back straight during the entire movement, and keep your
head level at all times. You should only be bending at your waist with a
slight bend in your knees.
At the bottom portion of this movement, you should feel a comfortable stretch.
Also, when you are coming up, really squeeze your hamstrings and glutes.
Position for the dumbbell stiff leg dead lift
1. With your feet about shoulder length apart, pick up a pair of dumbbells. The dumbbells should be at your sides with your arms fully extended downwards.
Execution of the stiff leg dead lift
1. Keep your knees slightly bent and buttocks out. Slowly bend at the waist
while lowering the dumbbells past your knees. You should feel a slight stretch
in your hamstrings and glutes.
2. Slowly raise the bar upwards back to the starting position. Remember to squeeze your buttocks and hamstrings on the way up.
3. Always keep your back straight and keep the weight moderate on this exercise.