Dumbbell Stiff Leg Deadlift

Setup

1. 01Hold a dumbbell in each hand resting against the front of the thighs.
2. 02Stand with feet hip width apart and toes pointing forward.
3. 03Set a soft, nearly straight knee bend and keep it fixed for the whole set.
4. 04Pull the shoulders back and brace the trunk before the first rep.

Execution

1. 01Push the hips straight back while the dumbbells slide down the thighs.
2. 02Keep the spine long and the knees almost straight throughout the descent.
3. 03Lower until you feel a strong hamstring stretch, usually around mid shin.
4. 04Drive the hips forward to stand tall without leaning back at the top.

Checkpoints

• -Dumbbells stay close to the legs for the entire rep.
• -Knee angle does not change once the set starts.
• -Back stays flat; the stretch is felt in the hamstrings, not the low back.
• -Hips travel back and forward, not up and down.

Common mistakes

• -Rounding the low back to chase extra depth.
• -Bending the knees and turning the lift into a conventional deadlift.
• -Letting the dumbbells drift forward away from the legs.
• -Hyperextending the spine at lockout.