Dumbbell Stiff Legged Deadlift
10 reps
Keep your legs nearly straight as you hinge the dumbbells down, then drive your hips forward.
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HAMSTRINGS
Dumbbell Stiff Legged Deadlift
A near-straight-leg version of the Romanian deadlift performed with dumbbells. With only a slight knee bend, the hamstrings and glutes carry the load through a big stretch, and the dumbbells give you more freedom of movement than a barbell. A strong choice for developing the posterior chain and building toward heavier hinges.
How to do it
- 1
Set your feet about shoulder-width apart, standing behind the dumbbells.
- 2
Hinge your hips back and lean forward to grip the dumbbells, palms facing you, placing them just in front of your shins.
- 3
Raise your hips higher than a standard deadlift so your knees keep only a slight bend.
- 4
Engage your back and flatten your spine, bending your knees a touch more if needed.
- 5
Fire your glutes, hamstrings, and lower back to drive your hips forward and lift the dumbbells straight up, keeping them close to your shins.
- 6
Pause at the top, then reverse the hinge to lower the dumbbells back to the floor.