Hamstrings
Dumbbell Stiff Leg Deadlift
The Dumbbell Stiff Leg Deadlift is a strength exercise with dumbbells for your hamstrings. Share of the load in the Zulta muscle model: hamstrings (biceps femoris) 24%, hamstrings (semitendinosus/-membranosus) 20% and gluteus maximus 18%.
How to do it
- Hold a dumbbell in each hand in front of your thighs and stand with the feet hip-width.
- Straighten the legs until the knees are only just unlocked.
- Hinge forward and lower the dumbbells toward the floor, letting them travel slightly ahead of the shins.
- Go as low as the hamstrings allow while keeping the back flat.
- Drive the hips forward to return to standing.
Tips
- Keep the legs almost straight for a stronger hamstring stretch than a Romanian Deadlift.
- Use a lighter load and a slow lowering phase.
Common mistakes
- Locking the knees hard backward.
- Rounding the back to touch the floor.
- Letting the dumbbells swing on the way up.
Muscles worked by the Dumbbell Stiff Leg Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Straighter knees, longer hamstrings. Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Dumbbell Stiff Leg Deadlift alternatives
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Frequently asked questions
What muscles does the Dumbbell Stiff Leg Deadlift work?
Mainly the hamstrings (biceps femoris), hamstrings (semitendinosus/-membranosus) and gluteus maximus. The spinal erectors (lower back) and adductors assist.
Is the Dumbbell Stiff Leg Deadlift good for beginners?
The Dumbbell Stiff Leg Deadlift is rated intermediate. If you are new, learn the Band Romanian Deadlift first and build up from there.
What is a good alternative to the Dumbbell Stiff Leg Deadlift?
For example the Smith Machine Stiff Leg Deadlift, Stiff Leg Deadlift and Band Romanian Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Stiff Leg Deadlift harder?
Add weight or reps, or move on to the Snatch Grip Romanian Deadlift and Single Leg Barbell Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
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