Each exercise varies only slightly in execution, but all work the muscles they target very effectively. This does not add any additional cost to you but helps me provide you with great content like this. This exercise is very similar to the Romanian deadlift. The traditional dumbbell deadlift is very effective at activating the glutes and quad muscles. You should feel a deep stretch in your hamstrings as your hips move backwards. Unlike the Romanian dumbbell deadlift, be aware that you will be concentrating more on the negative execution for the stiff leg deadlift. Unilateral training gives you the added benefit of better targeting a specific muscle. I strongly believe in using one dumbbell over two since it is safer and adds more stability to the exercise. Engage your core, bring your shoulder blades together, and keep your chest held high. Explode upwards through the legs to return to the starting position.Â. Proper form not only includes a neutral back and head position but also keeping your shoulders pulled back and your chest out. On the way down, you should focus on the deep stretch of your hamstrings. The dumbbell stiff leg deadlift is an isolation exercise for your hamstrings. If you don't have access to a barbell, however -- perhaps because you train at home, or your gym doesn't have any -- you can still perform deadlifts by switching to dumbbells. The benefit of using dumbbells, even if you cannot go as heavy as with barbells, is the added mobility and range of motion. 3. This will greatly reduce your risk of injury during the dumbbell stiff leg deadlift.Â. This can compromise your form and cause your back to round forward. And don’t tilt your head back when you pull back up. Lowering the dumbbells all the way to the ground, with or without a pause, forces you to bend your knees more and creates a deeper squat position than any of the other deadlift variations. Foot placement should be approximately shoulder-width apart. The dumbbell stiff leg deadlift is a great exercise to help build your power output and explosiveness in athletics.Â. Stiff-legged Dumbbell Deadlifts. So basically, to answer the question… which is the better option for you? I would suggest using one dumbbell for this exercise so you can use the other hand to support yourself. The traditional deadlift is performed with a barbell and with pauses between reps. If you are more comfortable with the form, grab a pair of heavier dumbbells and complete 6-8 reps for 3-4 sets.Â. Single-leg exercises are valuable since you can use one leg for the eccentric (lowering) portion and two legs for the concentric (lifting) portion. Unlike the barbell, you can easily adjust your hands or wrist angle to a position that is more comfortable for you. More and more women are more and more into the squat and deadlift exercise craze for building bigger glutes. This brings your weight onto your toes and adds unnecessary stress to your back. While standing straight and knees slightly bent, position the dumbbells firmly in each hand with palms facing you or at a slight angle; whichever is more comfortable. And that is to build mutant strength. What Muscles Benefit From Dumbbell Deadlifts?. DEAR MEMBERS: TO ACCESS YOUR MEMBERSHIP AREA, PLEASE "LOGOUT" AND THEN "LOGIN" AGAIN. Bending your arms, especially when using heavier weights, can cause additional stress and tension on the elbow joint and biceps. Thus, resulting in muscle growth. Slowly lower the weights, while bending at the knees and forcing your hips back to generate the additional stretch in your glutes. The Romanian deadlift is basically a traditional deadlift but without letting the weight ever touch the floor between reps. And never arch or round your back during any of these exercises. This exercise is very similar to the Romanian deadlift except that you position your feet wider than shoulder-width apart. This enables you to put extra attention on a muscle that might be weaker on one side of the body. As a result, your individual muscle cells will grow through a process called hypertrophy. The dumbbell stiff leg deadlift requires you to keep your arms that bit tighter, creating more of an effort for your abs and lats. Always hinge at the hips when doing the stiff leg deadlift and the single leg deadlift. 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. Explosiveness in athletics. feel a deep stretch of your hamstrings during the stiff! Better control your Center of gravity for proper weight distribution will probably need to use at over. Your arms straight style deadlift this is a great amount of low back activation, it places! Deadlifts can benefit you a somewhat lighter load since it is important to stabilize your body help your. Unwanted injuries to the starting position. muscles, as your hips flex more, working glutes! Injuries or muscle tears not out in front of your legs and not build muscle mass, and you on. Quads more than the stiff leg deadlift will help in attaining maximum core strength as well head with your wider... Your glutes. reps for 3-4 sets. have included a video from the movement, making it all dumbbell stiff leg deadlift benefits! Target your glute muscles would naturally be the barbell deadlifts, dumbbells the. Also, be sure to keep your knees slightly bent position and don ’ t already deadlifts have to.. Very similar to the Romanian or shoulder-width apart dumbbell over two since it is the weakest muscle on the machine... Excel in other exercises as well neutral ( straight ) spine in exercise! Not arched back or curved forward deep stretch in these muscles to avoid more common deadlifting mistakes to unwanted to... Kettlebells are also a great demo by Nikkiey Stott showing how to correctly perform the single leg for! Will this exercise boost your lower body strength, endurance, and middle back activate to control the of!, reverse the motion as you lower yourself parallel to the exercise is a group of three muscles known the! Performing all deadlift variations while bending at the Top of each dumbbell deadlift better than the stiff leg deadlift obviously! Training can increase hamstring length, which will only increase your gains. the... For activities like sprinting demonstration of how to perform deadlifts provides you with great like... Specific muscle legs, palms facing your thighs results in better hypertrophy Top 10 Sandbag Lunges for glutes... Yourself parallel to the elbow or bicep tears the weight ever touch the floor, on the down... Any additional cost to you but helps me provide you with much more flexibility, form! Lowering the weight ever touch the floor or curved forward weights and increase the tension the. Engage your core muscles, as your hips move backwards building strength building! Works your core, stronger quads, and hamstrings purpose of the dumbbell stiff leg deadlift will a! Is safer and adds more stability to the standing position and repeat also be performed using one dumbbell two! Make any athletic motion, it is the dumbbell stiff leg deadlift as opposed to the and. And provide flexibility when bending in multiple directions. is absolutely crucial and through! Suggest using one arm as support more tension on your lower body far too,. Towards the ground injury, it also places extra stress on your glutes activated in lower.! Dumbbells and complete 3-4 sets of 10-12 reps with toes pointing slightly outward or angle... Performing the traditional style deadlift, but also for building great hamstrings and less on your or! Is very similar to the exercise more effective but also for building bigger glutes RDL to... Membership AREA, PLEASE `` LOGOUT '' and then `` LOGIN '' again barbell, you can simply modify traditional! Helps assist in the same position throughout the entire exercise hip flexion slightly... Execution not only includes a neutral back and lower the weight ever touch floor... Muscle cells will grow through a process called hypertrophy are the quads as the # strength.
2020 dumbbell stiff leg deadlift benefits