You can unsubscribe at anytime. Get access to the latest health and fitness insights, tools and special offers to keep your career moving. We hate spam! Each exercise is performed with dumbbells. Keeping your back flat, shoulders back, and core engaged, push your hips … Learn how to correctly do Dumbbell Straight-leg Deadlift to target Hamstrings, Glutes, Traps, Spinal Erectors with easy step-by-step expert video instruction. Position for the dumbbell stiff leg deadlift exercise. With knees straight, lower dumbbells to top or sides of feet by bending hips. It's a … I used a cambered bar on the wide grip stiff-legged deadlifts to help center the weight due to my lower back issues. Assuming this to be your starting position, bend at your waist and bring the barbell down over the top of your feet. 1- Dumbbell stiff-leg deadlifts. Calories Per Day Calculator – How Many Calories Do You Need? Stand with shoulder width or narrower stance. ShapeFit is a health and fitness company dedicated to providing the best exercise, nutrition and wellness information and resources to help our visitors get in shape, stay fit and live a healthier and happier life! strongadmin. The wide sumo stance will target both your quads and glutes more than the conventional version. Muscles Targeted: The main focus of the dumbbell stiff leg deadlifts are the muscles of the lower back including the quadratus lumborum that causes the lateral movement of the trunk and the lumbar spine. All Rights Reserved | About Us | Contact Us. Execution. Some info/pointers would be appreciated bros. ... try stiff leg. Join over 175,000 ShapeFit subscribers who are receiving our free weekly fitness newsletter and learn how you can build more muscle, burn off body fat and get into the best shape of your life! You don't want your legs shaking because the stance for the workout will be wobbly and that is a No No! Dumbbell Stiff Legged Deadlifts: Work up to a max effort set of 15. Begin this movement by bending at the waist and lower the dumbbells as far down to the floor as you can comfortably go. Preparation. But doing them with dumbbells can help you target your hams even more. In this case, you will do a rest-pause set. But here’s why it should involve stiff-legged deads—or “stiffies,” as Men’s Health Fitness Director BJ Gaddour calls them—as well. B. This is an awkward and difficult yet highly effective deadlift/squat variation for improving deadlift and squat strength as well as mechanics especially for the squat-stance deadlift. Picture a deadlift stance, but holding a dumbbell in front of your thighs. Keep moving your torso forward until you feel the hamstrings are stretched. Avoid injury and keep your form in check with in-depth instructional videos. Specifically, you will feel your glutes working, along with your quads and hamstrings. B. Do not perform the exercise if you have lower back issues. Exercise Instructions: Hold a dumbbell in each hand with your arms hanging straight down in front of your body. Keeping spine in neutral position and squeezing … Classification. Importance is also seen for the improvements in the range of movement within the hip joint with the help of the gluteus medius muscles. Therefore, the stiff leg deadlift and the conventional deadlift are excellent choices for complete body development. Dumbbell Stiff-leg Deadlifts Lateral Raises: 4 x 15: Sumo Squats: 4 x 20: Walking Dumbbell Lunges: 2 x 15 (each leg) Toe (calve) Raises : 2 x 75** *Dumbbell Squats: Depending on how heavy your dumbbells are and how much endurance you have, you may not get all 25 reps for dumbbell squats. eval(targ+".location='"+selObj.options[selObj.selectedIndex].value+"'"); There are actually two types of dumbbell deadlift; the stiff leg and the classic. It is very important to keep your back straight and rigid throughout this exercise and to let your back and leg muscles do the work. It also gives importance to the increased stability of the arms and lats that provides assistance throughout the entire movement. Death March With Dumbbells Set/rest: 3 x 2-4 minutes, rest 90 seconds Classification. Your email address will never be sold or shared with anyone. Dumbbell Straight-Leg Deadlift. By lowering the weight to something below what you could potentially handle , the risk of … Broaden your chest and drop your hips back slightly. //-->. Terms and Conditions | Privacy Policy | Copyright © 2020 ShapeFit, LLC. Using an extra-wide stance switches the primary muscles used. Things To Avoid: The first point that needs to be addressed when performing the stiff leg deadlifts is the position of the legs. if (restore) selObj.selectedIndex=0; And with dumbbells, you can get a better stretch and focus more on those specific muscles throughout the movement. It’s a considerable variation, which requires you to control two dumbbells instead of a bar. Wide Stance Stiff-Legged Deadlifts TAGS: sumo stiff leg deadlift , sumo deads , stiff leg , lower back , glutes , hamstrings , back , deadlift This is a killer hamstring movement that my good friend Todd Brock used to live by when trying to build his sumo deadlift. Hinge forward on the standing hip joint, lifting your other leg … TexasTech92. It builds, strengthens…, Name: Robanne Age: 40 Family Status: Married with 3 kids Occupation: Registered Nurse Location: Indianapolis,…, Trying to achieve fat loss in 30 days is not impossible but you have to…, My goal is to get as lean as possible. Here are some tips to … Stiff-leg Deadlifts is one of the best exercises to target your hamstrings directly. Standing with a shoulder-width stance, place the dumbbells in front of your feet. Stiff Leg Deadlift Muscles Worked It’s because the wider leg stance will place you in a position that resembles squatting, and the initial motion mimics squats. Do not use too much weight in the beginning, as it might hurt your back.