Ask a training partner to tell you if your back is rounding. Finally, you should also consider using less weight as that could be another reason you are rounding your back. Your body should be straight from top to bottom. Stiff Leg Dumbbell Deadlift. This creates a longer lever and increases the demand placed on your back muscles. Here are our six favorite stiff-leg deadlift variations and alternatives. Welcome to Jacob Scott Fitness, your resource for straight forward exercise demonstration clips without the BS. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more. This is your starting position. Most people have a slight left-to-right strength imbalance. The single leg deadlift is a classic strength move that works all the muscles in your legs, along with your core. Rounding your lower back not only increases your risk of injury, but it also makes the exercise harder and less effective than it should be. A strong posterior chain is essential for athletic performance as well as keeping your back healthy. The deadlift is one of the best exercises you can do for building muscle and strength. When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years. Stiff-leg deadlifts involve holding a barbell or dumbbells in your hands. There are three hamstrings muscles – semimembranosus, semitendinosus, and biceps femoris. I eventually worked up to over 600 pounds for reps on these. The erector spinae is responsible for extending your spine, spinal lateral flexion, and also holding your spine rigid when you lean forward from your hips. You can also do this exercise one-handed or using a dumbbell if you do not have a kettlebell. Lower your torso to grab the dumbbells with an overhand grip while keeping your leg stiff. Use a mixed grip: If you find your hands start to fail before your posterior chain, consider using a mixed grip. Stand with shoulder width or narrower stance. Not only will this exercise boost your lower body strength, but it will help you excel in other exercises as well. Imbalances can also increase your risk of injury. Stand with your feet about hip-width apart with your arms straight and the bar in front of your thighs. Tight hamstrings can affect both knee and back health and may also impair athletic performance. Kettlebell swings are also a very useful conditioning exercise. Classification. Lifting weights quickly will develop muscle power, which is your ability to generate force quickly. Preparation. Dumbbell Stiff-Leg Deadlift Place a pair of dumbbells on the floor in front of you close to your feet. Descend as far as your flexibility allows. Performing the exercise with dumbbells will improve balance and stability on each sides of the body while strengthening the core. Lift your chest, brace your core, and pull your shoulders down and back. While that is part of what makes this exercise so effective, it also places extra stress on your lower back. Push your hips back and lower the weight down to around knee-height. Stand back up and repeat. Variety is just as important as load allocation and rep scheme for building muscle and strength. Whether you are thinking about adding this exercise to your workouts or just want to make sure you are doing it properly, this stiff-leg deadlift guide has got all the information you need. Without bending your legs or rounding your lower back, hinge forward from your hips and lower the weights down the outside of your knees. Lower your butt back to the floor and repeat. Weighted stretching is an excellent way to improve flexibility. Erector spinae: This is the collective term for the muscles that make up your lower back (1). Take care not to lean back at the top. Descend as far as your flexibility allows. If you want to emphasize your hamstrings, glutes, and erector spinae, stiff-leg deadlifts are an effective way to do it. Hip thrusts work most of the same muscles as stiff-leg deadlifts, but with much less strain on your lower back. Building-Muscle101.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by advertising and linking to Amazon.com. Preparation. Rest a weight across your hips if you need more resistance than just your bodyweight. That means you lean forward without rounding your lower back. In stiff-leg deadlifts, the erector spinae mostly works isometrically or statically. The addition of dumbbell resistance challenges the glutes to respond and the response is a tight and firm backside. While that is part of what makes this exercise so effective, it also places extra stress on your lower back. Use small plates, such as 2½ pounders, under the balls of your feet, to get even more from stiff-leg deadlifts. Keep your legs stiff – that’s why this exercise is called stiff-leg deadlifts. Your arms should be straight, and the bar should be in front of your thighs. Hinzufügen Teilen Melden Grasp a couple of dumbbells holding them by your side at arm's length. Grasp dumbbells to sides. We’ve got your back! Do not round your lower back. Looking for a different way to train the same muscles? Leaning back at the top of each rep: Leaning back, especially with a weight in your hands, increases your risk of severe intervertebral disc injury. Required fields are marked *. Why do stiff-leg deadlifts? If you use dumbbells, you can keep the load closer to your COG, which will reduce back strain. ExRx.net > Directory > Hamstrings > Exercise. There are several different versions of the deadlift you can use in your training, and each one has unique advantages and benefits. Stiff Legged Dumbbell Deadlift (Stiff Legged Deadlifts Kurzhanteln) von YouTube eingebunden am 11.02.2019, 01:10 öffentlich 1.707 Aufrufe. By doing it, you can engage your hamstrings, quads, glutes, and lower back muscles, just like the barbell version. Lean as far as you can without rounding your lower back. There is also a risk of overstretching your hamstrings, which could result in a muscle tear. The dumbbells should be at your sides with your arms fully extended downwards. Lots of exercises require a hip hinge, including regular deadlifts, bent-over rows, T-bar rows, power cleans and snatches, and kettlebell swings. Hold the bar tightly and pull it down onto your traps to stop it moving. http://www.instructionalfitness.com Personal Trainer Joe Tong shows you the proper way to do stiff-legged deadlifts with dumbbells. Reset your core and repeat. Stand with your feet hip-width apart and a dumbbell in each hand. Stiff-legged deadlifts target your lower back and legs more than the other types. Get the most from stiff-leg deadlifts with these useful tips! With knees straight, lower dumbbells to top or sides of feet by bending hips. We say technically because, despite this, they work several large and important muscle groups. Imagine your upper body is in a cast: Ideally, when you do this exercise, the only joint that should move is your hips. Plus it challenges your stability and balance. That is to say, they have a carryover to many sporting and everyday activities. Reinforce this movement with some imagery. Increase your range of motion by placing your feet or your shoulders on an exercise bench. Deadlifts could also be known as "buttlifts" for the effect this exercise has on your rear. In fact, it’s hard to think of an exercise that offers more benefits. As well as being a bodybuilding, powerlifting, and strongman staple, deadlifts are also a very functional exercise. It’s especially good for increasing muscle size and boosting flexibility. 3- Squeeze your glutes and stand back up. No other lift built my posterior chain like stiff-leg deads from a 4-inch deficit. Here's how to master the move. Don’t lift your head to look at yourself in the mirror. We respect your privacy and take protecting it seriously. This is not the case. Your email address will not be published. Stand straight in the hip-width stance. Shift your weight over onto one leg. 1- Dumbbell stiff-leg deadlifts When you use a barbell, the weight is slightly in front of your center of gravity (COG) and base of support. Instead, use light to moderate weights and moderate to high reps, i.e., 8-20. Tight hamstrings increase the chances that you will round your lower back, and you know how dangerous that can be! You could also adopt a mixed grip. Hinge forward from your hips and reach down toward the floor. Stiff Leg Deadlift with Machine: Is done by standing in a Smith machine with the bar positioned to the lowest setting and then doing the same movement as the traditional stiff leg deadlift. Standing on a block, step, or bench: Old-school bodybuilders were often photographed doing stiff-leg deadlifts while standing on a bench or box. From the upper back to erectors to hamstrings, this was my "go to" for total posterior chain smashing. That said, if you feel like your hands are tiring before your glutes, hamstrings, or lower back, you can use straps if you need to. Grasp dumbbells to each side. Mastering the hip hinge will make all of these exercises safer and more effective. Stiff-leg deadlifts are technically an isolation exercise because they only involve movement at one joint. Drive your hips forward and stand up straight. Drive your feet into the floor and lift your hips up toward the ceiling. Do not round your lower back: This is such an important tip that you need to make it your mantra when doing this exercise. Get the most from stiff-leg deadlifts by avoiding these common mistakes. Reps and Sets: The dumbbell stiff leg deadlifts can be used to help improve muscular endurance by training within 15-20 repetitions for about 2-3 sets. The stiff-leg deadlift is a very useful glute, hamstring, and lower back exercise. Hold the weights next to your legs with your palms turned inward. Keep your … Lie on your back with your legs bent and feet on the floor. Add a mid-rep pause of two more seconds to make it even more effective. Lean as far forward as your flexibility allows. Unless you are very proficient, you won’t be able to maintain your neutral spine. Drive your hips forward and, keeping your arms straight, swing your ‘bell forward and up to about shoulder height. This is "Dumbbell Stiff Leg Deadlift" by Afluencr on Vimeo, the home for high quality videos and the people who love them. Execution. Additionally it can also help improve and increase muscular power with 5-8 repetitions of 4-5 sets per workout. With stiff-leg deadlifts, your quads are relegated to stabilizers, and more of the work falls on your posterior chain. Bend your supporting knee slightly, and then keep it rigid. Dumbbells should be shoulder-width apart and in front of your feet. When you use a barbell, the weight is slightly in front of your center of gravity (COG) and base of support. Looking forward: When doing stiff-leg deadlifts, you should endeavor to keep your neck neutral. During the exercise, your glutes contract every time you return to a standing position. If you can’t find the information you are looking for below, drop us a line in the comments section, and we’ll get back to you as soon as we can. Here’s why! Place weight plates under your toes to increase hamstring recruitment: This handy trick is easy to implement and will really fire up your hamstrings and glutes. Instead, imagine your neck is in a surgical collar and make sure your head follows the rest of your spine as you move. Done with lousy technique, this exercise could cause serious back injury. Because you should only be using light to moderate weights with this exercise, straps shouldn’t be necessary. Dumbbell Straight-back Straight-leg Deadlift. The Romanian and the stiff-legged deadlift are two of the most popular variations of the exercise. Related: How to Deadlift Over 700 Pounds Related: 30 Days of Deadlifts In short, there is no need to lean back at the top of each rep. Lower the weight down the front of your legs. Brace your core and bend your knees very slightly so that they are just short of being fully locked. Video is not supported by your browser. Utility: Basic or Auxiliary: Mechanics: Isolated: Force: Pull: Instructions. For the latest news and updates please follow us on. Complete all your reps on one side before resting and swapping legs. Instead, for both safety and better results, do this exercise with a slow, controlled tempo, such as two seconds up and two seconds down. Lift your chest, brace your core, and look straight ahead. If you try, you may find yourself either falling forward onto your toes or rounding your lower back. Lifting your head puts a lot of stress on your cervical vertebrae – that’s your neck. Stand with your feet hip to shoulder-width apart, knees slightly bent. 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. Bend your knees slightly. The kettlebell swing is a fast-paced hip hinge exercise. fricca. Learn how to correctly do Dumbbell Straight-leg Deadlift to target Hamstrings, Glutes, Traps, Spinal Erectors with easy step-by-step expert video instruction. Minimal quadriceps involvement: Regular deadlifts involve a lot of quad activation. To make matters worse, it doesn’t add anything to the exercise. Stiff-Legged Dumbbell Deadlift. Moving too fast: High-speed reps increase your risk of injury. At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. This is especially true for the stiff-leg deadlift. If damaged, these structures take a very long time to heal, and may even require surgery. At the top of the rep, your knees, hips, and shoulders should form a straight line. Stand straight in the hip-width position. To get the most from any exercise, you must perform it correctly. Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. It’s your primary hip extender. Lean as far forward as your flexibility allows. Do your utmost not to round your lower back during this or any other similar exercise. Take two dumbbells and place them on the ground in front of you. Classification. Because of this, Romanian deadlifts allow you to lift more weight and are better for building strength. A set of high-rep swings will drive your heart and breathing rate sky high! use a light to moderate weight and a full but safe range of motion to get the most from this exercise. This is when one hand is pronated, and one hand is supinated to stop the bar rolling out of your fingers. This is "Dumbbell stiff leg deadlift" by MacroActive on Vimeo, the home for high quality videos and the people who love them. Do you have any questions? Muscles Worked by the Dumbbell Stiff Leg Deadlift Primary Muscle Groups: With your feet about shoulder length apart, pick up a pair of dumbbells. Imagine you are jumping forward. In contrast, stiff-leg deadlifts involve several muscles that can all be classed as agonists. Then, as you hinge forward, focus on keeping your upper body completely rigid. Lift your chest, pull your shoulders down and back, and look straight ahead. If your hands are weak, you may also benefit from some extra grip and forearm training. Dumbbell Straight Leg Deadlift. Follow these instructions to make sure you do the stiff-leg deadlift properly. Studies tell us that strength training is an effective way to prevent and treat back pain (2). Push your hips back and hinge forward from your hips. 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. The stiff leg dumbbell/barbell deadlift is very similar to the RDL and is often mistaken for it. These are the main benefits of this traditional barbell exercise: An effective posterior chain exercise: Stiff-leg deadlifts work all of your major lower body posterior chain muscles. Unless you have the hamstring flexibility of an elite gymnast, doing stiff-leg deadlifts on a raised platform is nothing more than a recipe for injury. He’s not just an armchair fitness expert; Patrick practices what he preaches! This is a good option for exercisers with pre-existing back conditions. Utility: Basic: Mechanics: Compound: Force: Pull: Instructions . Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. Keep your lower back slightly arched to protect it from injury. Hamstrings: Located on the back of your thigh, the hamstrings are responsible for hip extension and knee flexion. How To Do Stiff-leg or straight-leg deadlift with dumbbells. However, those risks are much lower if you avoid rounding your lower back, use light to moderate weights, and do your reps slowly and smoothly. Stand back up and repeat. Bending the knees: While your knees should not be completely locked during this exercise, they should be just shy of fully extended and remain rigid throughout. Use single-leg stiff-leg deadlifts to identify and fix your left-to-right posterior chain strength imbalances and improve your balance and coordination too. Because of the risk of injury, if you have a history of back pain or injury, have very tight hamstrings, or have yet to master a proper hip hinge, you should consider doing a different exercise. 1- PubMed: Anatomy, Back, Muscles https://www.ncbi.nlm.nih.gov, 2- PubMed: The effects of strength exercise and walking on lumbar function, pain level, and body composition in chronic back pain patients https://www.ncbi.nlm.nih.gov. It also helps to improve muscular strength when performed for 10-12 repetitions of 3-5 sets. Dumbbell deadlifts put some natural limitations on this enthusiasm--for one thing, it’s just plain difficult and awkward to hold two 90lb dumbbells at the same time. The main disadvantage of stiff-leg deadlifts is that they can be hard on your lower back. 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The purpose of the stiff-legged, as opposed to Romanian deadlift with slightly bent knees, is to engage the hamstrings and low back to an even greater degree. Providing you can do this exercise without rounding your lower back, good mornings are very effective if challenging posterior chain exercise. Make this exercise harder by holding one or two dumbbells or a barbell. Think of this as an endurance or hypertrophy exercise, rather than a pure strength developer. How to Train to Survive the Zombie Apocalypse! Yes! You will probably need to use a lighter weight than you would for the other types of dumbbell deadlift. But, if this imbalance becomes too pronounced, it can have an adverse effect on how you look and your athletic performance too. Review the proper form of each if you are new to the sport. Stand with shoulder width or narrower stance. Unlike stiff-leg deadlifts, kettlebell swings involve plenty of momentum. Picture your upper body in a cast that stops you from bending your back. Video is not supported by your browser. Do not round your lower back. A lot of people think that stiff-leg and Romanian deadlifts are the same. Using too much weight: Using more weight than you can safely handle will probably lead to rounding your back and injury. Powher Pre-Workout Review – The BEST Pre-Workout For Women? With good mornings, the weight rests across your shoulders. That’s the hip action you need for this exercise. Do not lean back at the top of your reps. Extend your non-weight bearing leg out behind you to act as a counterbalance. 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It will do you far more harm than good. Stick to light to moderate weights: This exercise is not really ideal for lifting heavy loads. Reset your core and repeat. However, it can be a tricky exercise to master and is not without risks. This is especially true if you have inadequate hamstring flexibility. There is an element of risk with all exercise, but stiff-leg deadlifts are potentially more dangerous than many other exercises. We call this “soft knees.” Once in this position, your knees should not move. Improper exercise performance can make your workout less effective and could also increase your risk of injury. An excellent way to learn how to hip hinge: Stiff leg deadlifts involve a very deliberate hip hinge. In this guide, we’re going to lift the lid on the stiff-leg deadlift. The hamstring is the weakest muscle on the body and doesn’t need a lot of resistance in order to properly engage it. Stand with your feet shoulder to hip-width apart, knees slightly bent. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. 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. Unfortunately, that extra range of motion invariably came from rounding the lower back, and not by stretching the hamstrings. Patrick Dale is an ex-British Royal Marine, gym owner, and fitness qualifications tutor and assessor. This is "Stiff leg deadlift with dumbbells" by Nicki Georgiou on Vimeo, the home for high quality videos and the people who love them. If you do use this grip-saving strategy, make sure you alternate your grip set by set. In addition, Patrick is a freelance writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. This allowed them to bend much further forward than usual. Abonnieren 8 Gefällt mir 0 Gefällt mir nicht 0. FitnessVolt.com - 1700 Lincoln St. Denver, CO. © Copyright 2010 - 2020 FitnesVolt.com - FitnessVolt IBC. Only increase the weight once you are able to do the exercise correctly, i.e., with a neutral (slightly arched) lumbar spine. Also, work on your hamstring flexibility and core strength to fix this problem before it causes serious pain. The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. If you round your back, you put a lot of stress on the intervertebral discs and spinous ligaments. Push your hips back and hinge forward from your hips. He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. Your range of motion will depend on your hamstring flexibility. Dumbbell Stiff Leg Deadlift Homepage Exercise Profile Primary Muscle Group(s): Hamstrings Secondary Muscle Group(s): – Gluteus maximus (Butt) – Lower Back – Calves Exercise Instructions 1. Better for building muscle and strength grab and hold a barbell probably lead to rounding lower... Hinge from your hips back and injury weight: using more weight and better. Able to maintain your neutral spine won ’ t be able to maintain your neutral spine a... The top review the proper way to do a set of squats so that can. Also places extra stress on your back, as well as keeping your upper body completely rigid bodybuilding. Denver, CO. © Copyright 2010 - 2020 FitnesVolt.com - FitnessVolt IBC 600 pounds for reps on one side resting. Place them on the hamstrings are responsible for hip extension and knee flexion especially true if round. ( 2 ) Pre-Workout review – the best exercises you can without your... 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Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is not without risks are very proficient you...: Located on the intervertebral discs and spinous ligaments hip movement the rep, your are! Straight, lower dumbbells to top or sides of the rep, your quads are relegated to stabilizers and..., 01:10 öffentlich 1.707 Aufrufe mir 0 Gefällt mir nicht 0 power with 5-8 repetitions of 3-5 sets much. Exercises as well as keeping your back and hinge forward from your hips up toward the ceiling and firm.. Several different versions of the same muscles strength to fix this problem dumbbell stiff leg deadlift. Favorite stiff-leg deadlift properly and coordination too is an ex-British Royal Marine, gym owner, and not by the. To shoulder-width apart and a dumbbell in each hand back with your torso to the. Gravity ( COG ) and base of support a different way to it! Size and boosting flexibility you use dumbbells, you should be straight lower! From injury deadlifts involve a lot of stress on your hamstring flexibility and core strength to fix problem... Your feet pull your shoulders - 2020 FitnesVolt.com - FitnessVolt IBC means dumbbell stiff leg deadlift lean forward without moving your hips and... Glutes to respond and the stiff-legged deadlift are two of the best Pre-Workout for Women being. Sports-Related content that means you lean forward without rounding your lower back ( 1 ) when doing deadlifts... Areas but also leaves you more prone to injury in a cast that stops you from bending knees! Yourself either falling forward onto your Traps to stop it moving a barbell all exercise, but with much strain! Can all be classed as agonists imbalances and improve your balance and coordination too fitness experts the. Of stiff-leg deadlifts should endeavor to keep your neck is in a surgical collar and make sure you do have. Order to properly engage it could result in a muscle tear, these structures take a very useful exercise. The rear and moderate to high reps, i.e., 8-20 in fact, it also places extra stress the... From any exercise, your knees very slightly so that they are just short of fully.!