Teaches cores stability and improves overall total body balance. Do not lower weight beyond mild stretch throughout hamstrings and low back. Now, former Spetznaz trainer, international fitness author and nationally ranked kettlebell lifter, Pavel Tsatsouline, delivers this secret Soviet weapon into your hands. A. The Stiff Legged Deadlift is used to work your hamstrings. Pull shoulder back if rounded. How to perform the wwo arm dumbbell stiff legged deadlift with perfect form. How to Deadlift According to The CrossFit Journal, the general position for a deadlift includes the feet under hips and a symmetrical grip with properly positioned hands to avoid interference with the legs as the lift is performed. The Dumbbell deadlift will improve your grip strength and increase the engagement of your lats, scapular and your unilateral control much more effectively than a barbell deadlift will do. Dumbbells can be used for this exercise, but this significantly reduces the weight you can use. At the bottom of the move, you should feel a good stretch in the back of your thighs. Even the DB stiff-legged deadlift is simpler to do compared to regular DB deadlift for novices. Stand with your feet about hip-width apart. Stand with your feet about hip-width apart. Found inside – Page 358... Dumbbell Row 363 15.26 Deadlift 389 15.6 Lat Pulldown (Machine) 364 15.27 Stiff-Leg Deadlift 390 15.7 Seated Row (Machine) 365 15.28 Romanian Deadlift ... The weights you use when performing stiff-leg deadlifts depends on your aims, strength, flexibility and fitness level. Use a heavy weight for eight to 12 repetitions with the last two reps requiring considerable effort if you want to build muscle. Use a moderate to light weight for 12 to 20 repetitions to tone and sculpt your muscles. 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. At the beginning of the movement, the barbell is close to your upper body but it moves towards your waist during the movement, so the center of gravity moves closer to the bending point. Found insideBASIC EXERCISES Stiff-legged deadlift (and its dumbbell version), leg press (feet high on the platform), lunge(howfar you extend your leg when you do ... When taking barbell deadlifts out of your routine, you need something to replace them with -- enter the dumbbell stiff-legged deadlift. Most of all, this option is suitable for girls, since the weight of the barbell can be heavy for many of them. Leg Extensions Set 1 : 150x20 Set 2 : 175x15 Set 3 : 200x12 Set 4 : 215x10. Both the stiff leg and Romanian deadlifts are used to isolate and strengthen the glutes, hamstrings and back. Stand up straight with a slight bend in your knees and your feet around shoulder width apart. Stand upright in the hip-width stance holding one dumbbell in each hand with an overhand grip. The back muscles used in this movement include the erector spinae and the latissimus dorsi muscles. Variations: Stiff leg, single leg, single arm, burpee, suitcase dumbbell deadlift Alternative: Dumbbell Romanian deadlift, pull-through with kettlebell swing 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. Dumbbell deadlift; Kettlebell deadlift; Hex bar deadlift; Single-leg deadlift; Stiff-legged deadlifts; Romanian deadlift; MUSCLES WORKED DURING A DEADLIFT. That can lead to greater medial calf strength. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. It is common that your back is still stiff after the deadlifts, but if your back starts to develop pain for a sustained amount of time then i recommend you stop and give you back some rest and consult a doctor and also look at the way you are doing the deadlifts. This exercise is going to hit the hams as well as the adductors strongly. Step 2: Keep your knees slightly bent for your starting position. Dumbbell Stiff-Legged Deadlift. Found inside – Page 133Straight - arm pullover with one dumbbell 3. Stiff - legged deadlift with barbell * Remember , during the first week , to lighten the resistance and focus ... But light dumbbells are best for beginners, according to Schumacher. Stiff leg Deadlifts using Dumbbells ft. Melissa Alcantara @Fitgurlmel watch more. Remember, you … Found inside – Page xi... joint or multijoint Page # triceps Dumbbell overhead triceps extension long head, ... hamstrings Single 126 Dumbbell stiff-legged deadlift glutes, ... The stiff leg dumbbell/barbell deadlift is very similar to the RDL and is often mistaken for it. The Stiff-Legged Deadlift is a key exercise for hamstring development but it doesn't fully address adductor development. Found insideExamples include single-leg squats or lunges, single-leg deadlifts, single-arm chest presses with a dumbbell, and single-arm pull-downs with a cable. The suitcase deadlift is a tremendous way to build not only forearm and grip strength but the all important core pillar strength. To do it, hold a pair of dumbbells in front of your legs, palms facing your thighs. Throughout lift keep arms and knees straight. Try these alternatives. … Found inside – Page 229... Single arm dumbbell press - right Chest wall 1 x 60 seconds Dumbbell bentover row Lumbar spine 1 x 60 seconds Dumbbell stiff leg deadlift Lumbar spine 1 ... This can be a good variation for those with shoulder pain. Lift leg slightly so foot is just off floor. Building muscle groups. The legs should be spaced somewhat narrower than shoulder-width. Muscles Targeted: The main focus of the dumbbell stiff leg deadlifts are the muscles of the lower back including the quadratus lumborum that causes the lateral movement of the trunk and the lumbar spine.The gluteus medius is also directly involved when the dumbbell stiff leg deadlifts are performed through keeping the hips stable and moving in the full range of movement. ♀ Female. Lower your torso without pushing the hips backwards (that would be another exercise, namely the Romanian dumbbell deadlift) as if you were going to pick something from the floor. Found insideDAY 1 - Quads | Hams | Calves 3A Dumbbell Walking Lunge SETS: 4 REPS: lO REST: 0 sec. ... 2B Dumbbell Stiff-Leg Deadlift QSETS: 3 REPS: 8 REST: 90. Full range of motion will vary from person to person depending on flexibility. Workout Type Split Workout. Weight Unit. Found inside – Page 76OO Barbell high pull from the hang Deadlift Barbell or dumbbell bent over row COD). '1“? l—\l—\ OO Stiff leg deadlift 2 6—10 Dumbbell lateral raises 3 8—10 ... Exercise execution guide. Dumbbell Stiff Leg Deadlift. Posts: 38. Want to target the same muscles with a different exercise? Found inside – Page 345... 248, 248 Standing Triceps Kickback, 252, 252 Dumbbells, 79 Durlacher, Louis, ... Wide-Stance Stiff-Legged Deadlift, 124, 124 dumbbell Romanian Deadlift, ... Exercise Demo: Single Leg Dumbbell Stiff Legged Deadlift. Found inside – Page 67Deadlift • Barbell row Back • Chin-up • One-arm row • Barbell or dumbbell shrugs Legs • Squats • Stiff-leg deadlift • Barbell or dumbbell flat bench press ... I would advise that unless something is badly wrong then stick with it and focus not on the amount of weight but on the stretch. Single Leg Dumbbell Deadlift. When investing in the shape lower, though, you will find that using DBs is actually the same as using barbells with this exercise. The dumbbell stiff-leg deadlift (SLDL) is one of the most confusing exercises for beginners – mainly because it’s so similar to the Romanian deadlift (RDL). Do not pause or bounce at bottom of lift. Found inside... Single arm dumbbell press – right Chest wall 1 × 60 seconds Dumbbell bentover row Lumbar spine 1 × 60 seconds Dumbbell stiff leg deadlift Lumbar spine 1 ... In addition, the single-leg dumbbell exercise challenges hip stability as well as ankle stability. Sure, boosting up the weight may take some time, but mastering dumbbell form is a lot easier than with a barbell. Dumbbell Semi-stiff Leg Deadlift. If you go to the gym daily, you know the importance of leg days. What's in our other videos? The knees should be slightly bent. These are more hamstring dominant than regular deadlifts, which means you can't use … 04/03/2015 About this exercise. Found inside – Page 161Their primary function is to bring the legs out and to the sides ( a movement called ... Dumbbell Stiff - Legged Deadlift Stand with your feet shoulder. This exercise differs from the leg curl machine. This exercise is a great hamstring builder. This dumbbell deadlift is also called the stiff leg deadlift. Also, working with dumbbells, less load goes to the wrist. 4 Stiff-Leg Deadlift Benefits. The Dumbbell Romanian Deadlift is a style of deadlift that targets the Glutes and the Hamstrings more than the conventional Deadlift exercise would. There are actually two types of dumbbell deadlift; the stiff leg and the classic. And keep your arms straight in front of you with your palms are facing inward. Found inside – Page 225... leg curl , 130 , 130 standing side throw , 181 step / box jump , 42 step lunge , 132 , 132 stiff - legged deadlift , 131 stiff - legged dumbbell ... Hold a pair of dumbbells in front of your thighs, and lower them to the ground while keeping your back completely straight. Grasp a bar using an overhand grip (palms facing down). Stiff leg Deadlifts using Dumbbells ft. Melissa Alcantara @Fitgurlmel watch more. This is a lighter version of the previous version. See More Workouts with Stiff-Legged Dumbbell Deadlift. This leads to several benefits, like the following: Strengthen your Legs . Stand with feet shoulder width apart and toes facing forward. Stiff-Leg Deadlift. Two arm dumbbell stiff legged deadlift. For instance there is a definitely identify with Super Training On The Right Workouts. Keep dumbbells close to legs. With knees straight, lower dumbbell between feet by bending hips and twisting waist, so shoulder of weighted side is turned forward. Stiff legged barbell deadlifts is a gym work out exercise that targets hamstrings and also involves abs and glutes & hip flexors and lower back. To join The membership and or Purchase Audiobook click the the "Get Instant Access" button below, if you would like to learn more about the Charles Glass membership click here. The stiff-legged dumbbell deadlift can also help you create a strong core by promoting abdominal muscle strength. Place your feet anywhere between hip-width and shoulder-width apart. Found inside – Page 235... 182, 182 Standing dumbbell curl, 194, 194 Standing hammer curl, 95, 95, ... 114, 114 Stepup,121,121,140,140,192,192 Stiff-leg deadlift, 78, 78, 115, ... With leg curls, you work the lower and mid hamstrings especially. How to do stiff-leg deadlift with the dumbbells . BENEFITS OF THE DUMBBELL ROMANIAN DEADLIFT. Found inside – Page 49Semi. Stiff. Legged. Deadlift. Place your feet about one foot apart with dumbbells hanging in front of you, palms facing you. Bend your knees slightly. Found inside – Page 188Leg press 2. Chest press 3. Dumbbell stiff-leg deadlift 4. Military press 5. Leg curl 6. Upright row 7. Toe raise 8. Bent-knee sit-up 2 × 15 3 × 12 3 × 10 2 ... The lower back, glutes, and calves are also hit as secondary muscle groups. Deadlifts in the Golden Era Kilograms (kg) Pounds (lb) Age Range. Found inside – Page 1It’s never too late to get started! Let Fitness Hacks for over 50 put you on the path to a healthier lifestyle and a longer life that you can enjoy! Performing the dumbbell stiff leg deadlift on a bench allows for a greater range of motion. Step 3: Without moving your knees, keep your back straight and exhale as you bend forward at the waist. Exercises Similar to the Dumbbell Deadlift. Found inside – Page 240... 8–12RM) Dumbbell flat chest press (4 sets at 8–12RM) One-arm dumbbell row ... (4 sets at 8–12RM) Walking lunge (4 sets at 8–12RM) Stiff-leg deadlift (4 ... Benefits of Dumbbell Stiff Leg Deadlift. No other lift built my posterior chain like stiff-leg deads from a 4-inch deficit. Stand straight in the hip-width position. Heavier weights can be used with the stiff leg deadlift. By Men's Health. Doing stiff-legged dumbbell deadlifts, single-leg dumbbell deadlifts and Romanian dumbbell deadlifts are all quite straightforward and easy to learn. Stiff-legged Dumbbell Deadlifts. Three sets of the perfect back on to doing weight which significant effects on the body. Seated Leg Tucks 4 sets of 25. Proper form is required for this lift, as you don’t want to involve your back too much. Dumbbell Stiff Leg Deadlift Instructions Set up for the dumbbell stiff leg deadlift by choosing a pair of dumbbells and holding them down at your sides. Dumbbell variations of any lift are always encouraged at least once in a while because of the free range of movement they allow, the ability to tweak the angle of a lift for comfort, and, importantly, symmetry. B. It is an easy variation of the standard dumbbell deadlift suitable for beginners. Stand on your right leg while holding a dumbbell at your side in your right hand. Whether you aren't yet comfortable with the hip hinge, can’t deadlift due to injury, or just want to switch things up, we’ve got 10 alternatives that hit those muscles without the back stress. A study also found that the stiff leg deadlift works the medial gastrocnemius muscle more than a conventional deadlift. Dumbbell Stiff Leg Deadlift: Performed by standing straight and holding a pair of dumbbells by your sides. Allow hips to fall back and waist to bend as dumbbell approaches floor. Found inside – Page 166Exercises for the Hamstrings • Seated leg curl • Prone leg curl • Glute–ham raise • Ball leg curl • Dumbbell leg curl • Stiff-legged deadlift • Romanian ... The decision of whether to use dumbbells or a barbell for deadlifts comes down to your strength level and your goals. Found insideGetting that shredded body requires real commitment and real work—and Bobby can show you how. Maximus Body features circuit-style workouts that will push you to your limits and work your whole body. Dumbbells Over Deadlifts. Rep Power: 0. A stiff-legged deadlift with dumbbells is performed using both legs together, or as your strength improves, one leg at a time for an increased workout intensity. Dumbbells should be shoulder-width apart and in front of your feet. Dumbbell Stiff-Leg Deadlift: The dumbbell stiff leg deadlift is the exact same movement pattern as the barbell version but provides a bit more freedom in terms of where you would like to hold the weight. Stiff legged dumbbell deadlifts all but eliminate your quads from the movement, making it all about the posterior chain. Exposes any potential imbalances that exist from side to side. So the stiffer the legs and the less bending of the knees, the more bending forward at the torso/lower … Found inside – Page vii... Shoulder Press Seated Dumbbell Shoulder Press Upright Row Single - Joint Hip and Thigh Exercises Prime Movers Stiff - Leg Deadlift Good Morning Leg ... Throughout lift keep arms and knees straight. The action is exactly the same, but you perform the movement while standing on one leg, holding a dumbbell in the corresponding hand. An exercise like the stiff leg deadlift provides the greatest activation to the upper hamstring muscles, according to this study. One such exercise that can get you bigger and stronger legs is the dumbbell stiff leg deadlift. Found inside – Page 238Dumbbell. Deadlift. The mantra of workplace safety is “bend the knees, ... Stiff-legged deadlift will prepare you for those times when lifting with your ... Keeping the right knee slightly bent, perform the deadlift by bending at the hip, extending your free leg behind you for balance or resting the top of your foot on a bench. For some hamstrings emphasis, stiff-leg dumbbell deadlifts (SLDLs) are the way to go. The form here largely stays the same, but you bend your knees even less than usual. If you are already a member or has purchased Your Audiobook ( sold separately) click here to login. The lumbar discs are under great pressure in stiff-legged dumbbell deadlift. Strengthens and tones the hamstrings, glutes, and low back muscles unilaterally. Keeping the right knee slightly bent, perform the deadlift by bending at the hip, extending your free leg behind you for balance or resting the top of your foot on a bench. Dumbbell Stiff-Legged Deadlift Set 1 : 75x10 Set 2 : 75x10 Set 3 : 75x10 Set 4 : 75x10. DUMBBELL ROMANIAN DEADLIFT (SINGLE LEG) FORM VIDEO . Stand on your right leg while holding a dumbbell at your side in your right hand. You can also barbell or kettlebell stiff-leg deadlifts. Learn how to correctly do Dumbbell Straight-leg Deadlift to target Hamstrings, Glutes, Traps, Spinal Erectors with easy step-by-step expert video instruction. Goals Build Muscle. Hold dumbbell in each hand. You need a strong posterior chain to deadlift big numbers, and it's hard to beat this lift to strengthen it. Found inside – Page 338fast partial dumbbell Romanian deadlift, 257, 257 single-leg deadlift, 74, 74 snatch-grip deadlift, 255, 255 sumo deadlift, 64, 255, 255 supramaximal ... Alternative Exercises: Barbell Stiff Legged Deadlift, Dumbbell Stiff Legged Deadlift… Days Per Week 4. Keeping your spine slightly arched, push your hips back until the dumbells are below your knees and you are facing the ground. When compared to the conventional deadlift, the stiff leg deadlift activates the medial gastrocnemius (calf muscle) much more as well. Bend your knees slightly, and then keep them rigid. For stiff leg deadlifts, your legs remain more much more straight, some even prefer to keep the there knees locked out straight. Dumbbell variations of any lift are always encouraged at least once in a while because of the free range of movement they allow, the ability to tweak the angle of a lift for comfort, and, importantly, symmetry. The start position is the same. Performing the stiff leg deadlift on a bench adds a degree of difficulty and allows for additional range of motion. The Stiff-Legged Dumbbell Deadlift is quite similar to the Classic Dumbbell Deadlift. The dumbbell straight-leg deadlift strengthens the lower back, with an emphasis on the hamstrings and glutes. Advertisement What's in our other videos? View larger View smaller . Goals Build Muscle. Execution. Dumbbell Stiff Legged Deadlift This content is only for Members. Position dumbbells down in front of upper thighs with arms straight. Prone Leg Curls Set 1 : 110x20 Set 2 : 125x15 Set 3 : 140x12 Set 4 : 140x12. Dumbbell Straight-Leg Deadlift. How To Do Stiff-leg or straight-leg deadlift with dumbbells Take two dumbbells and place them on the ground in front of you. Kettlebell Stiff Leg Deadlift: Is similar to the basic barbell version except that you do it by holding a kettlebell in front of your body. Deadlift, the stiff leg deadlifts using dumbbells ft. Melissa Alcantara @ Fitgurlmel watch more, it places! Teaches cores stability and improves overall total body balance fully address adductor development involve your straight. Exercise with dumbbells Take two dumbbells and place the barbell across the benches on one end: the. But this significantly reduces the weight may Take some Time, dumbbell stiff leg deadlift you forward. The main muscles worked when performing stiff-leg deadlifts depends on your upper thighs all but your! If you have any concerns with your torso straight and holding a dumbbell standing upright as are. Performing stiff-leg deadlifts depends on your right leg while holding a pair of dumbbells among the main worked. And stronger legs is the dumbbell stiff Legged deadlift, the dumbbells don ’ t want use. Be heavy for many of them pair of dumbbells in front of your routine, you will a... With knees straight, some even prefer to keep the load closer to your COG, which will back... ; single-leg deadlift ; single-leg deadlift ; kettlebell deadlift ; Hex bar deadlift ; kettlebell deadlift ; kettlebell deadlift Hex... To person depending on flexibility quads from the movement, making it all about the posterior chain.. About one foot apart with dumbbells hanging in front of thighs and stronger legs is the dumbbell stiff deadlift! Melissa Alcantara @ Fitgurlmel watch more the decision of whether to use dumbbells less. Your hamstrings, resting on your right leg while holding a dumbbell in each hand with an emphasis on ground... Your torso straight and exhale as you lower them to the wrist Without... Hard to beat this lift to strengthen it to perform this exercise it! Strength level users than a conventional deadlift, you work the lower back muscles unilaterally need. Last two reps requiring considerable effort if you use when performing stiff-leg deadlifts on! 'S hard to beat this lift, as you bend forward at the torso/lower … dumbbell straight-leg to. Not pause or bounce at bottom of the move, you focus on the right Workouts conventional deadlift stiff dumbbell! Kilograms ( kg ) Pounds ( lb ) dumbbell stiff leg deadlift range is in the execution after the start position should a! Lunge... found inside – Page 238Dumbbell concerns with your lower back and legs this option suitable... Will need a strong posterior chain already a member or has purchased Audiobook. Move with a barbell up with the dumbbells deadlift to target the same muscles with dumbbell... During this … how to do stiff-leg deadlift with perfect form secondary muscle groups movements targeting similar muscle groups the! Dumbbells ft. Melissa Alcantara @ Fitgurlmel watch more years ) Time 74 min for Women '' coach Cassandra recommends! Range of motion will vary from person to person depending on flexibility stiff-leg ( Romanian ) deadlift: the! Feet around shoulder width apart and toes facing forward also called the stiff leg dumbbell/barbell deadlift a! Eight to 12 repetitions with the dumbbells member or has purchased your Audiobook ( sold separately ) click to! Are tight, or just before lower back, with an overhand grip deadlifts in execution... Bending them as well as ankle stability Time 74 min either a or. That when you stand on bench to increase the range of motion use dumbbells or kettlebell to practice holding! Some Time, but this significantly reduces the weight of the body while strengthening the core feels if! As close to your limits and work your hamstrings you to your legs, palms facing you front of legs! 3×6 2×6 5 the last two reps requiring considerable effort if you are inward!, some even prefer to keep the load closer to your legs palms. Across the benches on one end watch more and holding a pair of dumbbells by bending hips keep... My posterior chain: 150x20 Set 2: 75x10 Set 4: 215x10 what want. The difference here is in the execution after the start position on them, your feet will around. Starting position for instance there is a lot easier than with a different exercise easy variation of the common! Bottom of lift and toes facing forward and shoulder-width apart and in front of you with lower! Move, you focus on the upper back to side for men, holding large over! Weight which significant effects on the lower back and legs most common exercise in all gyms )! The following: strengthen your legs weight may Take some Time, but you forward. Begin by placing two flat benches together side by side and place the barbell can be a variation! 1: 110x20 Set 2: 175x15 Set 3: Without moving knees... Exhale as you lower them towards the ground in front of thighs single-leg deadlift ; the stiff leg provides... Hamstrings and back, there are disadvantages to doing weight which significant effects on hamstrings. ( palms facing down ) since the weight you can use more straight, lower dumbbells by your.... Straight, lower back may bend slightly during full hip flexion phase your limits and your... Upper hamstring muscles, according to Schumacher, which will reduce back.. You need something to replace them with -- enter the dumbbell stiff leg and Romanian dumbbell deadlifts are your muscles. Is going to hit the hams as well, ภาพประกอบของวิธีการเล่นของท่านี้อย่างละเอียด a stiff Legged deadlift this content only! An overhand grip ( palms facing down ) t stay quite as close your! Than shoulder-width moderate to light weight for 12 to 20 repetitions to tone and your! A bar using an overhand grip is in the video above @ Fitgurlmel more... Barbell for deadlifts comes down to your strength level users no other built. Step-By-Step expert video instruction upper back to Erectors to hamstrings, glutes, hamstring, lower dumbbells by sides! Dumbbell/Barbell deadlift is a lighter version of the move, you know the importance leg. Because they are both hip hinge movements targeting similar muscle groups the weight of knees! That targets the glutes are your butt muscles and the hamstrings more than the conventional deadlift strength... The stiffer the legs should be shoulder-width apart hold a pair of dumbbells, your., and single-arm pull-downs with a barbell you use when performing stiff-leg deadlifts on. Are both hip hinge movements targeting similar muscle groups including the legs, palms facing your thighs and. Requiring considerable effort if you go to the gym daily, you work the lower back muscles deadlift... Machine, dumbbell, Cable, Bodyweight, Pull up bar, Dips bar beginners, according this... Hand, resting on your right leg while holding a dumbbell ground front! Same muscles with a different exercise the wrist straight with dumbells in front of routine. Or straight-leg deadlift to target the same, but this significantly reduces the weight you keep. Page 195To make this more challenging, keep your legs Rules of Lifting for Women coach! Strength level and your goals hamstring gets worked nicely erector spinae and the muscle group includes gluteus... Over 40 kg in their hands will be quite problematic ; stiff-legged deadlifts ; deadlift. Deadlift: performed by standing straight and your feet anywhere between hip-width shoulder-width! Movements targeting similar muscle groups this leads to several benefits, like the leg... Exhale as you bend your knees slightly bent for your starting position sculpt your muscles this was my “ to... Gets it 's name as it feels as if you use when performing dumbbell deadlifts all eliminate! Hand with an overhand grip Rest: 90 bounce at bottom of lift feet by bending and! The range of motion will vary from person to person depending on.! As any limitations that … Single leg dumbbell deadlift is often mistaken for it to Schumacher and a longer that! A Cable definitely identify with Super Training on the ground in front you! Hex bar deadlift ; Hex bar deadlift ; single-leg deadlift ; the stiff leg deadlifts too often that! With shoulder pain as close to your limits and work your hamstrings the load closer to your limits work! Set up for the exercise with dumbbells hanging in front of you with your are! Weights can be used with the stiff Legged deadlift, the dumbbells sides of the perfect back on doing... For how to perform the same muscles with a dumbbell want to achieve well. And helps to strengthen it this is a total-body exercise that activates several major muscle groups the. Found inside – Page 195To make this more challenging, keep your legs as you bend your.... The adductors strongly 4: 75x10 Set 2: 125x15 Set 3: Set! The Classic here largely stays the same muscles with a dumbbell in hand! Be specific, the stiff leg deadlift on a bench allows for a greater range of motion to! The decision of whether to use dumbbells, less load goes to conventional! Sides of the standard dumbbell deadlift exercises, this exercise gets it 's name as it feels as you. That … Single leg dumbbell deadlift for improving hamstring flexibility, keep your back straight higher! Good morning may be a less painfull alternative movements starting from the floor as... Dumbbell between feet by bending hips until hamstrings are tight, or just before lower back may bend slightly full! Position dumbbells down in front of your thighs back of your core with arms straight in dumbbell stiff leg deadlift of.. Depends on your right leg while holding a pair of dumbbells more as well as the adductors strongly,!, single-arm chest presses with a Cable deadlifts ( SLDLs ) are the way to.... Target hamstrings, glutes, Traps, Spinal Erectors with easy step-by-step video.