Dumbbell Stiff-Leg Deadlifts
Dumbbell stiff-leg deadlifts are one of my favorite butt lifting, hamstring building exercises. However, it can be one of the more challenging exercises to learn, so practice, practice, practice.
“Don’t get frustrated, get motivated!!”
- Keep your eyes looking up at all times. As soon as you look down at the floor your back will round placing undue stress on your lower back.
- Move your hips back and keep your weight into you heels and hold the dumbbells close to your legs during the full range of motion. If you keep the weight close to your body your hips with naturally move back. If you allow the dumbbells to move forward the more strain it will place on your lower back.
- Focus on stretching the hamstrings out as you lower the dumbbells and contracting them as you raise back up. The greater the mind-muscle connection the more you’ll get out of this exercise.
- It’s best to have your knees slightly bent during the set but fixed (ie: bend them slightly but keep them locked in the same place throughout the set).
- Do not relax at the bottom of the movement. Keep your legs, back and abdominals tight as you begin the ascent.
- Technique is so important with this exercise. If you’re just starting out, stand with your side to a mirror with a very light weight and practice the movement. Once you get the technique nailed you’ll be able to move up in weight and start building a delicious derriere! 🙂