Always keep your knees slightly bent when performing the stiff leg deadlift and the single leg dumbbell deadlift. Isometric style of stiff leg Deadlift will help in attaining maximum core strength as well. Loading up a few 45s on each end of a barbell not only looks impressive but also sounds impressive when dropped between reps. That aside, deadlifts also serve a greater purpose. And that is to build mutant strength. The traditional deadlift is performed with a barbell and with pauses between reps. To do it, hold a pair of dumbbells in front of your legs, palms facing your thighs. You will probably need to use a lighter weight than you would for the other types of dumbbell deadlift. I have included a video from the team at Bowflex with a quick demonstration of how to correctly perform the dumbbell deadlift below. is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to, as well as other affiliates and affiliate networks. Again, always keep your back and head neutral with shoulders pulled back. This can compromise your form and cause your back to round forward. And never arch or round your back during any of these exercises. We have already learned that when performing deadlifts to grow muscles, it is better to perform exercises that leave your muscles under constant tension. ], 9 Best Glute Machines for Home Use Review & Buyer’s Guide 2020, How to do Lunges Properly for Bigger Glutes: Lunges vs Squats, How to Make Your Butt Bigger & Rounder [Ultimate Guide]. You will raise your non-active leg off the floor when lowering the weight and drop it back down again when you raise back up. In which case, I would recommend the barbell deadlifts. This means after each lift, you then lower and drop the weight back down to the floor, pause a second or two and then lift again. 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. And don’t tilt your head back when you pull back up. Assume a standing position with your feet shoulder width apart and hold the dumbbells with your palms facing towards you.Â. This Anabolic Aliens membership will grant you access to workout classes, rehab programs, diet plans, and more exclusive content to help you achieve sustainable success! Also, be sure to keep your eyes looking upwards throughout the motion. Get into the best shape of your life with 9 Alien Secrets to Long Term Fitness Success!Just enter your name and email address and we will send you our FREE Ebook filled with close kept alien secrets! Top 5 Dumbbell Deadlift Benefits & Muscles Worked [Ultimate Guide], 4 Best Water Filled Dumbbells for Travel [Hydro Weights] 2020 Review, How Much Do Barbells Weigh? Repeat for 6 to 12 reps and 3 to 4 sets, or whatever workout routine you may be following. Concentrate on hinging as you lower the weights. Bowflex® How-To | Deadlifts for Beginners, Here Are My Top 5 Deadlift Exercises and the Muscles Worked, Top 5 Dumbbell Deadlift Workouts with Illustration – Form & Execution, 10 Helpful Tips for Proper Deadlift Form & Safety. Single-leg exercises are great for metabolic conditioning. Is the Dumbbell Deadlift better than the Barbell Deadlift? It’s a great core exercise because … Lastly, the straight legged deadlift works the erector spinae muscles in your lower back. This can help you actively lift weights and increase the tension on your hamstrings, which will only increase your gains.Â. So if you are looking to build bigger glutes while keeping your legs slender, then you may want to choose the Romanian over the traditional deadlift. The first thing that comes to mind when you hear the word deadlift is more often than not a barbell loaded with 45s. If you are new to the dumbbell stiff leg deadlift, choose a light weight to begin and complete 3-4 sets of 10-12 reps. Single-leg training can increase hamstring length, which has benefits for activities like sprinting. Keep weights pulled in at the front or side of your legs and not out in front of your body. Foot placement should be approximately shoulder-width apart. Always keep your core muscles tight when performing deadlifts. However, these are also ideal for building very strong hamstrings and glutes. When performing exercises involving the use of heavy weights, it is especially important that you know how to do them correctly. However, there are many more advantages to be had using dumbbells for deadlifts. As a result, the stiff leg deadlift will help your conventional deadlift, squat, and almost any other lift. While standing straight and knees slightly bent, position the dumbbells firmly in each hand with palms facing you or at a slight angle; whichever is more comfortable. Far too often, lifters tend to rush through the dumbbell stiff leg deadlift on the way down. You must keep your knees locked in a slightly bent position. Unlike the Romanian dumbbell deadlift, be aware that you will be concentrating more on the negative execution for the stiff leg deadlift. ), Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies. Buying a barbell and weight plates would put you out much more than dumbbells ever would. The benefit of using dumbbells, even if you cannot go as heavy as with barbells, is the added mobility and range of motion. If you’ve already performed other leg routines such as leg presses or squats, then you are obviously already warmed up. As a result, your individual muscle cells will grow through a process called hypertrophy. While hinging at the waist, keep your knees slightly bent, and lower the weight to within a few inches off the floor. In this way, you can concentrate more on the exercise and muscles being worked with this deadlift without being distracted by keeping your balance. Here are a few deadlift variations that target different muscle groups. He is someone who truly knows. 3. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few. It offers you the possibility to concentrate all your energy on pumping blood into just glute and hamstring.