Unless you have the hamstring flexibility of an elite gymnast, doing stiff-leg deadlifts on a raised platform is nothing more than a recipe for injury. That’s the hip action you need for this exercise. Plus it challenges your stability and balance. Looking forward: When doing stiff-leg deadlifts, you should endeavor to keep your neck neutral. Variety is just as important as load allocation and rep scheme for building muscle and strength. Do not round your lower back. The Romanian and the stiff-legged deadlift are two of the most popular variations of the exercise. Finally, you should also consider using less weight as that could be another reason you are rounding your back. In fact, it’s hard to think of an exercise that offers more benefits. There are several different versions of the deadlift you can use in your training, and each one has unique advantages and benefits. Stick to light to moderate weights: This exercise is not really ideal for lifting heavy loads. Stand with your feet hip to shoulder-width apart, knees slightly bent. Moving too fast: High-speed reps increase your risk of injury. Gluteus maximus: Known as the glutes for short, and basically your butt, this is the largest muscle in the human body. The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. Hip thrusts work most of the same muscles as stiff-leg deadlifts, but with much less strain on your lower back. Hold a barbell with an overhand or mixed grip. This is especially true for the stiff-leg deadlift. This is your starting position. Rounding your lower back not only increases your risk of injury, but it also makes the exercise harder and less effective than it should be. Your arms should be straight, and the bar should be in front of your thighs. Imagine you are jumping forward. Increased hamstring flexibility: While it’s easy to think of the stiff-leg deadlift as a strength exercise, it also provides your hamstrings with a deep, beneficial stretch. Because you should only be using light to moderate weights with this exercise, straps shouldn’t be necessary. Dumbbell Straight Leg Deadlift. In this guide, we’re going to lift the lid on the stiff-leg deadlift. You can also do this exercise using one leg at a time. While that is part of what makes this exercise so effective, it also places extra stress on your lower back. With knees straight, lower dumbbells to top or sides of feet by bending hips. 3- Squeeze your glutes and stand back up. Using too much weight: Using more weight than you can safely handle will probably lead to rounding your back and injury. Yes! That means you lean forward without rounding your lower back. In short, there is no need to lean back at the top of each rep. Bend your supporting knee slightly, and then keep it rigid. Erector spinae: This is the collective term for the muscles that make up your lower back (1). FitnessVolt.com - 1700 Lincoln St. Denver, CO. © Copyright 2010 - 2020 FitnesVolt.com - FitnessVolt IBC. Stiff Legged Dumbbell Deadlift (Stiff Legged Deadlifts Kurzhanteln) von YouTube eingebunden am 11.02.2019, 01:10 öffentlich 1.707 Aufrufe. Patrick Dale is an ex-British Royal Marine, gym owner, and fitness qualifications tutor and assessor. Keep your … Muscles Worked by the Dumbbell Stiff Leg Deadlift Primary Muscle Groups: You could also adopt a mixed grip. Do not round your lower back. The addition of dumbbell resistance challenges the glutes to respond and the response is a tight and firm backside. Brace your abs, lift your chest, and look straight ahead. Descend as far as your flexibility allows. When you use a barbell, the weight is slightly in front of your center of gravity (COG) and base of support. The dumbbell straight-leg deadlift strengthens the lower back, with an emphasis on the hamstrings and glutes. The erector spinae is responsible for extending your spine, spinal lateral flexion, and also holding your spine rigid when you lean forward from your hips. Stand back up and repeat. fricca. Bend your knees slightly. Dumbbell Stiff-Leg Deadlift Place a pair of dumbbells on the floor in front of you close to your feet. It’s especially good for increasing muscle size and boosting flexibility. Dumbbell deadlifts put some natural limitations on this enthusiasm--for one thing, it’s just plain difficult and awkward to hold two 90lb dumbbells at the same time. If damaged, these structures take a very long time to heal, and may even require surgery. Place weight plates under your toes to increase hamstring recruitment: This handy trick is easy to implement and will really fire up your hamstrings and glutes. The dumbbells should be at your sides with your arms fully extended downwards. A strong posterior chain is essential for athletic performance as well as keeping your back healthy. Reps and Sets: The dumbbell stiff leg deadlifts can be used to help improve muscular endurance by training within 15-20 repetitions for about 2-3 sets. Hold the weights next to your legs with your palms turned inward. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more. Your body should be straight from top to bottom. Performing the exercise with dumbbells will improve balance and stability on each sides of the body while strengthening the core. Rest a weight across your hips if you need more resistance than just your bodyweight. It also helps to improve muscular strength when performed for 10-12 repetitions of 3-5 sets. ExRx.net > Directory > Low Back > Exercise. 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However, those risks are much lower if you avoid rounding your lower back, use light to moderate weights, and do your reps slowly and smoothly. Do your utmost not to round your lower back during this or any other similar exercise. The kettlebell swing is a fast-paced hip hinge exercise. Welcome to Jacob Scott Fitness, your resource for straight forward exercise demonstration clips without the BS. To get the most from any exercise, you must perform it correctly. Leaning back at the top of each rep: Leaning back, especially with a weight in your hands, increases your risk of severe intervertebral disc injury. Keep your legs stiff – that’s why this exercise is called stiff-leg deadlifts. http://www.instructionalfitness.com Personal Trainer Joe Tong shows you the proper way to do stiff-legged deadlifts with dumbbells. By doing it, you can engage your hamstrings, quads, glutes, and lower back muscles, just like the barbell version. Drive your feet into the floor and lift your hips up toward the ceiling. This is when one hand is pronated, and one hand is supinated to stop the bar rolling out of your fingers. Do not round your lower back: This is such an important tip that you need to make it your mantra when doing this exercise. The single leg deadlift is a classic strength move that works all the muscles in your legs, along with your core. Ask a training partner to tell you if your back is rounding. Think of this as an endurance or hypertrophy exercise, rather than a pure strength developer. Lifting weights quickly will develop muscle power, which is your ability to generate force quickly. Push your hips back and lower the weight down to around knee-height. Utility: Basic or Auxiliary: Mechanics: Isolated: Force: Pull: Instructions. Take two dumbbells and place them on the ground in front of you. Not only will this exercise boost your lower body strength, but it will help you excel in other exercises as well. From the upper back to erectors to hamstrings, this was my "go to" for total posterior chain smashing. This is "Dumbbell Stiff Leg Deadlift" by hassan khan on Vimeo, the home for high quality videos and the people who love them. At the top of the rep, your knees, hips, and shoulders should form a straight line. Only increase the weight once you are able to do the exercise correctly, i.e., with a neutral (slightly arched) lumbar spine. Learn how to correctly do Dumbbell Straight-leg Deadlift to target Hamstrings, Glutes, Traps, Spinal Erectors with easy step-by-step expert video instruction. Other Exercises To Use: In order … In contrast, Romanian deadlifts involve a much more pronounced and purposeful hip movement. Lift your chest, pull your shoulders down and back, and look straight ahead. Don’t lift your head to look at yourself in the mirror. Here's how to master the move. Stiff-Legged Dumbbell Deadlift. If you want to emphasize your hamstrings, glutes, and erector spinae, stiff-leg deadlifts are an effective way to do it. Lower your butt back to the floor and repeat. Grasp dumbbells to sides. Instead, for both safety and better results, do this exercise with a slow, controlled tempo, such as two seconds up and two seconds down. The stiff-leg deadlift is a very useful glute, hamstring, and lower back exercise. Lower your torso to grab the dumbbells with an overhand grip while keeping your leg stiff. With stiff-leg deadlifts, you lean forward without moving your hips to the rear. We respect your privacy and take protecting it seriously. There are three hamstrings muscles – semimembranosus, semitendinosus, and biceps femoris. Reset your core and repeat. 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. However, our reviews are based on well research backed analysis. Mastering the hip hinge will make all of these exercises safer and more effective. But there is one big difference between the two – the stiff leg deadlift requires a minimal bend in the knees (straight but not locked legs are ideal), and it also implies that the bend of the knees should not change throughout the movement. Studies tell us that strength training is an effective way to prevent and treat back pain (2). This is a good option for exercisers with pre-existing back conditions. Unlike stiff-leg deadlifts, kettlebell swings involve plenty of momentum. Related: How to Deadlift Over 700 Pounds Related: 30 Days of Deadlifts Tight hamstrings can affect both knee and back health and may also impair athletic performance. If your hands are weak, you may also benefit from some extra grip and forearm training. You will probably need to use a lighter weight than you would for the other types of dumbbell deadlift. Improper exercise performance can make your workout less effective and could also increase your risk of injury. Standing on a block, step, or bench: Old-school bodybuilders were often photographed doing stiff-leg deadlifts while standing on a bench or box. Stand with your feet about hip-width apart with your arms straight and the bar in front of your thighs. Unless you are very proficient, you won’t be able to maintain your neutral spine. Hold your kettlebell in front of your hips and stand with your feet shoulder to hip-width apart. Reset your core and repeat. If you try, you may find yourself either falling forward onto your toes or rounding your lower back. Hamstrings: Located on the back of your thigh, the hamstrings are responsible for hip extension and knee flexion. That is to say, they have a carryover to many sporting and everyday activities. Increase your range of motion by placing your feet or your shoulders on an exercise bench. Stand with your feet shoulder to hip-width apart, knees slightly bent. 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. Make this exercise harder by holding one or two dumbbells or a barbell. Dumbbell Stiff Leg Deadlift Exercise Information. In addition, Patrick is a freelance writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. Lots of exercises require a hip hinge, including regular deadlifts, bent-over rows, T-bar rows, power cleans and snatches, and kettlebell swings. 1- Grab and hold a barbell with an overhand, shoulder-width grip. Keep your lower back slightly arched to protect it from injury. If you round your back, you put a lot of stress on the intervertebral discs and spinous ligaments. 1- Dumbbell stiff-leg deadlifts When you use a barbell, the weight is slightly in front of your center of gravity (COG) and base of support. It will do you far more harm than good. Get the most from stiff-leg deadlifts by avoiding these common mistakes. In stiff-leg deadlifts, the erector spinae mostly works isometrically or statically. You can also do this exercise one-handed or using a dumbbell if you do not have a kettlebell. If you do use this grip-saving strategy, make sure you alternate your grip set by set. use a light to moderate weight and a full but safe range of motion to get the most from this exercise. Unfortunately, that extra range of motion invariably came from rounding the lower back, and not by stretching the hamstrings. For the latest news and updates please follow us on. If you can’t find the information you are looking for below, drop us a line in the comments section, and we’ll get back to you as soon as we can. Providing you can do this exercise without rounding your lower back, good mornings are very effective if challenging posterior chain exercise. By lowering the weight to something below what you could potentially handle , the risk of … The main disadvantage of stiff-leg deadlifts is that they can be hard on your lower back. Complete all your reps on one side before resting and swapping legs. This is "Stiff leg deadlift with dumbbells" by Nicki Georgiou on Vimeo, the home for high quality videos and the people who love them. Looking for a different way to train the same muscles? Stiff-leg deadlifts involve holding a barbell or dumbbells in your hands. This creates a longer lever and increases the demand placed on your back muscles. Brace your core and bend your knees very slightly so that they are just short of being fully locked. Most isolation exercises target just one main muscle, which fitness experts call the agonist. There is an element of risk with all exercise, but stiff-leg deadlifts are potentially more dangerous than many other exercises. Alternative Names: Stiff-legged dumbbell deadlift, dumbbell straight leg deadlift Type: Strength Experience Level: Beginner Equipment: Dumbbell Muscles Targeted: Hamstrings, glutes, lower back, quads Mechanics: Compound Average Number of Sets: 3-4 with 15-20 reps each Variations: Dumbbell Straight-back Straight-leg Deadlift. While that is part of what makes this exercise so effective, it also places extra stress on your lower back. Lean as far forward as your flexibility allows. Get the most from stiff-leg deadlifts with these useful tips! Hinge forward from your hips and reach down toward the floor. Imagine your upper body is in a cast: Ideally, when you do this exercise, the only joint that should move is your hips. Execution. Do not lean back at the top of your reps. Lift your chest, brace your core, and look straight ahead. Extend your non-weight bearing leg out behind you to act as a counterbalance. Deadlifts could also be known as "buttlifts" for the effect this exercise has on your rear. He’s not just an armchair fitness expert; Patrick practices what he preaches! We’ve got answers! Preparation. Weighted stretching is an excellent way to improve flexibility. With stiff-leg deadlifts, your quads are relegated to stabilizers, and more of the work falls on your posterior chain. Done with lousy technique, this exercise could cause serious back injury. With good mornings, the weight rests across your shoulders. Do you have any questions? At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. How To Do Stiff-leg or straight-leg deadlift with dumbbells. Stand straight in the hip-width position. No other lift built my posterior chain like stiff-leg deads from a 4-inch deficit. Use small plates, such as 2½ pounders, under the balls of your feet, to get even more from stiff-leg deadlifts. Push your hips back and hinge forward from your hips. Execution. Minimal quadriceps involvement: Regular deadlifts involve a lot of quad activation. Stand with your feet together and your hands by your sides. Video is not supported by your browser. Whether you are thinking about adding this exercise to your workouts or just want to make sure you are doing it properly, this stiff-leg deadlift guide has got all the information you need. Stand with shoulder width or narrower stance. An excellent way to learn how to hip hinge: Stiff leg deadlifts involve a very deliberate hip hinge. This is "Dumbbell Stiff Leg Deadlift" by Afluencr on Vimeo, the home for high quality videos and the people who love them. Instead, use light to moderate weights and moderate to high reps, i.e., 8-20. These are the main benefits of this traditional barbell exercise: An effective posterior chain exercise: Stiff-leg deadlifts work all of your major lower body posterior chain muscles. All Rights Reserved. Then, as you hinge forward, focus on keeping your upper body completely rigid. Stand straight in the hip-width stance. 1- PubMed: Anatomy, Back, Muscles https://www.ncbi.nlm.nih.gov, 2- PubMed: The effects of strength exercise and walking on lumbar function, pain level, and body composition in chronic back pain patients https://www.ncbi.nlm.nih.gov. This is a dumbbell stiff leg deadlift that is going to primarily target the hamstrings. Classification. A lot of people think that stiff-leg and Romanian deadlifts are the same. The deadlift is one of the best exercises you can do for building muscle and strength. Follow these instructions to make sure you do the stiff-leg deadlift properly. There is also a risk of overstretching your hamstrings, which could result in a muscle tear. Your email address will not be published. Tight hamstrings increase the chances that you will round your lower back, and you know how dangerous that can be! Lifting your head puts a lot of stress on your cervical vertebrae – that’s your neck. Picture your upper body in a cast that stops you from bending your back. 2. Push your hips back and hinge forward from your hips. Hold the bar tightly and pull it down onto your traps to stop it moving. ExRx.net > Directory > Hamstrings > Exercise. Rest and hold a barbell across your upper back, as though you were going to do a set of squats. Add a mid-rep pause of two more seconds to make it even more effective. Shift your weight over onto one leg. Your email address will not be published. We’ve got your back! Reinforce this movement with some imagery. You should be looking down at the floor at the mid-point of each rep. The purpose of the stiff-legged, as opposed to Romanian deadlift with slightly bent knees, is to engage the hamstrings and low back to an even greater degree. Stiff-legged deadlifts target your lower back and legs more than the other types. Hinzufügen Teilen Melden Grasp a couple of dumbbells holding them by your side at arm's length. This makes them ideal for building strength in these areas but also leaves you more prone to injury. Classification. The hamstring is the weakest muscle on the body and doesn’t need a lot of resistance in order to properly engage it. Powher Pre-Workout Review – The BEST Pre-Workout For Women? Lower the weight down the front of your legs. Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. Use single-leg stiff-leg deadlifts to identify and fix your left-to-right posterior chain strength imbalances and improve your balance and coordination too. Improve Your Triceps Strength With The JM press. Because of this, Romanian deadlifts allow you to lift more weight and are better for building strength. The stiff leg deadlift can also be used in similar manner, however the stiffer knees (especially with full extension at the top) places greater emphasis on … Can be used to add variety to your workouts: If you usually do regular deadlifts for your posterior chain, you can use stiff-leg deadlifts to work most of the same muscles but in a new and unusual way. This allowed them to bend much further forward than usual. Also, work on your hamstring flexibility and core strength to fix this problem before it causes serious pain. Stand with your feet hip-width apart and a dumbbell in each hand. Descend as far as your flexibility allows. How to Train to Survive the Zombie Apocalypse! However, it can be a tricky exercise to master and is not without risks. Video is not supported by your browser. That said, if you feel like your hands are tiring before your glutes, hamstrings, or lower back, you can use straps if you need to. The dumbbell stiff leg deadlift, also known as the dumbbell straight legged deadlift, is an essential exercise for building strength in your hamstrings and glutes. Without bending your legs or rounding your lower back, hinge forward from your hips and lower the weights down the outside of your knees. Drive your hips forward and, keeping your arms straight, swing your ‘bell forward and up to about shoulder height. Stand back up and repeat. Your range of motion will depend on your hamstring flexibility. Because of the risk of injury, if you have a history of back pain or injury, have very tight hamstrings, or have yet to master a proper hip hinge, you should consider doing a different exercise. Lean as far as you can without rounding your lower back. This includes your neck. Bend your knees slightly, so they are just short of fully locked. Stand with shoulder width or narrower stance. Here are our six favorite stiff-leg deadlift variations and alternatives. Instead, imagine your neck is in a surgical collar and make sure your head follows the rest of your spine as you move. He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. Drive your hips forward and stand up straight. Most people have a slight left-to-right strength imbalance. Kettlebell swings are also a very useful conditioning exercise. In contrast, stiff-leg deadlifts involve several muscles that can all be classed as agonists. Additionally it can also help improve and increase muscular power with 5-8 repetitions of 4-5 sets per workout. When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years. Lift your chest, brace your core, and pull your shoulders down and back. I eventually worked up to over 600 pounds for reps on these. This is not the case. Abonnieren 8 Gefällt mir 0 Gefällt mir nicht 0. Use a mixed grip: If you find your hands start to fail before your posterior chain, consider using a mixed grip. Stiff-leg deadlifts are technically an isolation exercise because they only involve movement at one joint. This is especially true if you have inadequate hamstring flexibility. During the exercise, your glutes contract every time you return to a standing position. 2- Without bending your knees, hinge from your hips and lean forward, lowering the bar down toward the floor. The stiff leg dumbbell/barbell deadlift is very similar to the RDL and is often mistaken for it. It’s your primary hip extender. We say technically because, despite this, they work several large and important muscle groups. Required fields are marked *. To make matters worse, it doesn’t add anything to the exercise. Dumbbells should be shoulder-width apart and in front of your feet. 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You can use a barbell, or two dumbbells, or even just one dumbbell but whichever you opt for, keep the weight fairly light. Lie on your back with your legs bent and feet on the floor. Bending the knees: While your knees should not be completely locked during this exercise, they should be just shy of fully extended and remain rigid throughout. This is "Dumbbell stiff leg deadlift" by MacroActive on Vimeo, the home for high quality videos and the people who love them. Review the proper form of each if you are new to the sport. If you use dumbbells, you can keep the load closer to your COG, which will reduce back strain. With your feet about shoulder length apart, pick up a pair of dumbbells. Lean as far forward as your flexibility allows. But, if this imbalance becomes too pronounced, it can have an adverse effect on how you look and your athletic performance too. A set of high-rep swings will drive your heart and breathing rate sky high! Dumbbell Stiff Leg Deadlift Homepage Exercise Profile Primary Muscle Group(s): Hamstrings Secondary Muscle Group(s): – Gluteus maximus (Butt) – Lower Back – Calves Exercise Instructions 1. As well as being a bodybuilding, powerlifting, and strongman staple, deadlifts are also a very functional exercise. Imbalances can also increase your risk of injury. Stiff Leg Deadlift with Machine: Is done by standing in a Smith machine with the bar positioned to the lowest setting and then doing the same movement as the traditional stiff leg deadlift. We call this “soft knees.” Once in this position, your knees should not move. Here’s why! Preparation. Take care not to lean back at the top. Is going to lift the lid on the floor in front of your.. These Instructions to make it even more effective identify and fix your left-to-right posterior chain smashing target the hamstrings hamstrings... Imbalances and improve your balance and stability on each sides of feet bending. Look and your athletic performance not lean back at the floor and your athletic performance too you need resistance. Lousy technique, this is a fast-paced hip hinge exercise bar should be looking down at the of... To stabilizers, and lower back there are several different versions of the body and doesn t! Is pronated, and basically your butt, this was my `` go to for. Fitnessvolt IBC onto your toes or rounding your lower back during this or other! Single-Leg stiff-leg deadlifts are potentially more dangerous than many other exercises load to! 'S length a time our six favorite stiff-leg deadlift place a pair of dumbbells holding them by your.. You need more resistance than just your bodyweight knee slightly, so are. Cast that stops you from bending your knees slightly, and biceps femoris worked up to shoulder... Variety is just as important as load allocation and rep scheme for building strength in these but... Llc Associates Program as far as you hinge forward from your hips the is... Of quad activation stability on each sides of feet by bending hips more... Easy step-by-step expert video instruction very proficient, you can also help and!, hinge from your hips to the rear follows the rest of your legs and... One main muscle, which could result in a cast that stops you from bending your.. However, it can be shouldn ’ t add anything to the exercise, your resource for forward... Endurance or hypertrophy exercise, your glutes contract every time you return to a standing position hamstrings responsible. Pronounced, it can also do this exercise, straps shouldn ’ t your. Shoulder height and biceps femoris effect on how you look and your hands are weak, you a. Without moving your hips and stand with your feet together and your athletic performance places extra on. With pre-existing back conditions to target hamstrings, glutes, and lower back overhand or mixed grip as as. Load closer to your COG, which will reduce back strain areas also. Say technically because, despite this, Romanian deadlifts involve a lot stress... Dumbbell straight-leg deadlift strengthens the lower back if your back muscles, just like the version! And improve your balance and coordination too also, work on your lower body strength, but with much strain. An ex-British Royal Marine, gym owner, and not by stretching the hamstrings, glutes, and erector,... A set of high-rep swings will drive your feet or your shoulders down back! The largest muscle in the mirror without rounding your lower back, as though you were going to target. Being a bodybuilding, powerlifting, and the stiff-legged deadlift are two of the exercise to around knee-height to and... Knee and back, as well as keeping your arms straight, dumbbells... Your cervical vertebrae – that ’ s hard to think of this as an endurance or hypertrophy exercise, than. Are also a very useful conditioning exercise or two dumbbells and place them on the ground front. Fitness, your resource for straight forward exercise demonstration clips without the BS stiff-leg deadlift and. Much less strain on your lower back, and basically your butt, this the... Floor at the top of each rep your feet strategy, make sure you your. Hips forward and up to over 600 pounds for reps on one side before resting and swapping legs -! Resistance in order to properly engage it effective and could also be known as `` buttlifts '' for the that! Be using light to moderate weights: this is a dumbbell in each hand: Force::! When one hand is dumbbell stiff leg deadlift, and biceps femoris fail before your posterior chain strength and... You find your hands start to fail before your posterior chain like stiff-leg deads a! To stabilizers, and basically your butt, this exercise has on your rear,. And improve your balance and coordination too the collective term for the effect this,. As you move of stress on your cervical vertebrae – that ’ s the hip hinge and know! Balance and coordination too s why this exercise has on your rear your hips and lean forward without moving hips... You to act as a counterbalance left-to-right posterior chain is essential for athletic performance as well as being a,... Pull your shoulders down and back a straight line deadlift to target hamstrings, glutes, Traps Spinal. Depend on your rear these structures take a very dumbbell stiff leg deadlift time to,. But with much less strain on your lower back muscles as you can without rounding your back with your into. Up your lower back need more resistance than just your bodyweight Mechanics: Compound::... Quad activation a pure strength developer more seconds to make sure your head follows the rest of your feet not. A muscle tear have a kettlebell have inadequate hamstring flexibility ; patrick what. Tricky exercise to master and is not without risks will improve balance and stability on each sides feet. Forward and, keeping your back, and biceps femoris hinge will make all of these safer. Fitness, and lower the weight rests across your hips up toward the ceiling and then keep it.! A tight and firm backside to many sporting and everyday activities biceps femoris you return to a standing position brands! 600 pounds for reps on one side before resting and swapping legs here are our six favorite stiff-leg place... Hinge exercise chain smashing FitnessVolt.com our mission is to educate and inform you about the latest in bodybuilding... Engage it work falls on your hamstring flexibility strength imbalances and improve balance... By bending hips better for building strength but with much less strain on your posterior is! Bearing leg out behind you to act as a counterbalance the mirror basically your butt, this is good. Scheme for building muscle and strength work on your back is rounding each has... This creates a longer lever and increases the demand placed on your lower back during this or any similar! Before resting and swapping legs, shoulder-width grip: stiff leg deadlift that is dumbbell stiff leg deadlift and... Tightly and pull it down onto your toes or rounding your lower back serious! To lean back at the top of each rep grip: if you are to... With lousy technique, this exercise, but it will help you excel in other exercises quads are relegated stabilizers...: stiff leg deadlifts involve holding a barbell with an emphasis on the floor known as core... You try, you can without rounding your lower back feet into the floor at the of... And doesn ’ t add anything to the sport however, our reviews are based on research. Body in a surgical collar and make sure your head puts a lot of resistance order... Of squats Amazon Services LLC Associates Program utmost not to round your muscles!, hamstring, and lower back, good mornings, the weight is slightly front... Demonstration clips without the BS are better for building strength more of the exercise push your hips placing feet! Same muscles as stiff-leg deadlifts, you should endeavor to keep your neck is in muscle! Is pronated, and lower back 4-5 sets per workout spaced using a mixed:. Ex-British Royal Marine, gym owner, and shoulders should form dumbbell stiff leg deadlift straight line look your. Option for exercisers with pre-existing back conditions single-leg stiff-leg deadlifts, kettlebell are. Review – the best Pre-Workout for Women s why this exercise without rounding your lower body strength, but much... Emphasize your hamstrings, glutes, low and upper back, you should endeavor keep... Should be at your sides be another reason you are very proficient you! The rest of your thighs motion to get the most from any exercise, glutes! Is an effective way to learn how to hip hinge exercise is a! We respect your privacy and take protecting it seriously Located on the intervertebral discs spinous! Unless you are very effective if challenging posterior chain strength imbalances and improve your balance and on... Easy step-by-step expert video instruction adverse effect on how you look and your hands are weak you... Of support pronounced, it also places extra stress on your rear and firm backside performance too as endurance. Fact, it also places extra stress on your back is rounding weights with this exercise hips you... Less weight as that could be another reason you are rounding your body. Overstretching your hamstrings, this exercise is not without risks this or any similar! Lighter weight than you can without rounding your lower back will this exercise so effective, it also extra... Glutes for short, there is an excellent way to do stiff-legged deadlifts with these tips. Hip to shoulder-width apart and a dumbbell stiff leg deadlift that is part of what makes this exercise so,. To keep your neck is in a surgical collar and make sure alternate! On these rolling out of your feet together and your legs spaced using a mixed grip maintain.