Stiff-Legged Deadlift (Dumbbell)

A single-plane hip-hinge movement performed with dumbbells, targeting the hamstrings and posterior chain with flexibility for unilateral variations.

Instructions

1. Stand with your feet at shoulder-width apart, holding a dumbbell in each hand at your sides with arms fully extended.
2. Keep your torso straight, chest up, and maintain a slight bend in your knees throughout the movement. This is your starting position.
3. Keeping your knees stationary, begin the movement by bending at the hips and pushing your hips backward.
4. Lower the dumbbells in a controlled manner along the front of your legs until you reach your feet or feel a significant stretch in your hamstrings.
5. Keep your back straight and core engaged throughout the descent.
6. Drive through your heels and extend your hips to return to the starting position.
7. Exhale as you drive upward, squeezing your glutes at the top.
8. Repeat for the prescribed number of repetitions.

Tips

• Dumbbells allow for a greater range of motion compared to barbells due to their construction.
• Keep your arms straight throughout the movement; they are just extensions of your torso.
• Focus on hip mobility and feeling the hamstring stretch rather than achieving maximum depth.
• Maintain a neutral spine by looking slightly forward and keeping your chest proud.
• This exercise can be performed unilaterally by holding a single dumbbell.
• Control the weight throughout the movement, especially on the descent, for maximum hamstring activation.