Dumbbell stiff leg dead lift
Performing this dead lift variation will recruit the hamstring muscles effectively, placing them in a mechanical advantageous position during execution, compared to the normal dead lift exercise, due to the legs remaining relatively straight throughout. It is important to note the legs remain stiff and relative straight, but not completely straight or "locked out", which would cause stress to the lower back during the exercise.
The dumbbell stiff leg dead lift is sometimes preferred over the barbell variation due to the greater freedom the dumbbells allow. The barbell stiff leg dead lift requires the trainer to have the weight directly in front at all times, often causing the trainer to lean forward to a greater degree.
The dumbbell variation allows for the dumbbells to be free and brought down to the side of the body during execution, improving range of motion, stability and balance.
Performing dumbbell stiff leg deadlifts
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Find dumbbells that are of a suitable weight for you to execute the exercise.
- Stand erect, slight bend in knees, holding dumbbells just in front of thighs.
- Whilst keeping good body posture, and a fixed bend in the knees, lower dumbbells towards your feet by bending at the hip.
- Once sufficient depth is reached, return back to starting position by extending at the hip.
- Repeat for desired amount of repetitions.
Stiff leg deadlifts courtesy of Fitness Uncovered - Bodybuilding & Fitness
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