The dumbbell stiff leg deadlift is also known as the dumbbell straight-legged deadlift. It’s an exercise for glute strength and hamstrings. Anybody can do it to improve muscular strength, hypertrophy, and neuromuscular control of the muscles.
The classic deadlift is, of course, an exercise that every serious gym-goer should include in their workout routine. This exercise mainly focuses on hip flexion and extension. It will not only improve your lower-body strength but will also help you perform better in other workouts.
How to Do The Stiff Leg Dead Leg
You’ll need a pair of dumbbells for this exercise. And when it comes to the proper steps to follow, here’s how you should do it.
First, start by standing with your feet shoulder-width apart and holding the dumbbells in front of you with your hands facing you. Then engage your core, draw your shoulder blades together, and maintain a high chest.
Your knees should be slightly bent, and the goal is to keep them that way throughout the movement.
Now, lower the barbell while keeping your back straight by bending at the hips. Lower until your hamstrings and glutes are stretched, then slowly straighten back up. Maintain a straight back and a tight core while doing that.
As you return to a standing position, compress your glutes and contract your hamstrings. Maintain core stiffness as you repeat!
If you’re unfamiliar with the dumbbell stiff leg deadlift, start with a small weight and do three to four sets of 10 to 12 reps first.
Stiff Leg Deadlift Benefits
Now, let’s discuss some of the benefits that this type of deadlift exercise offers.
Improved Posterior Chain
The effect of the stiff leg deadlift on your posterior chain is its main advantage. You benefit not just your posture and lower back strength but also your explosive power, jumping, leg press, and incline running abilities by strengthening them.
Leg Development from Start to Finish
Most bodybuilders include a stiff leg deadlift in their leg training. This deadlift aids with the development of bigger legs by strengthening the glutes and hamstrings.
This engagement increases their size and power, and it integrates seamlessly with regular squats and deadlifts to strengthen your quadriceps.
Improving Athletic Performance
Finally, including the stiff leg deadlift with a dumbbell in your workout routine can help you improve your athletic performance. Hip strength, endurance, and form are required for walking, running, jumping, and other muscular actions.
Prevents Major Injury
If you’re hesitant about doing a traditional deadlift because of the damage it’s caused in the past. A stiff leg deadlift is an excellent option. The stiff leg deadlift action does not assist you in lifting bigger weights, but it does aid in developing a more robust posterior chain.
Stiff Leg Deadlift Muscles Worked
The critical muscles addressed by the stiff leg deadlift are listed below.
- Lats (snatch grip)
- Gluteus Maximus
The stiff leg deadlift is a practical training exercise for increasing strength and muscular hypertrophy. It’s an essential part of an athlete’s exercise.
Almost every athlete trying to improve glute performance, hamstring, and health can benefit from both this and Romanian deadlifts.