How to Do Dumbbell Staggered Deadlift

Dumbbell Staggered Deadlift is a hamstrings exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Hamstrings

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Staggered Deadlift

  1. 01Hold a pair of dumbbells at the sides and step one foot back so the toe is in line with the front heel.
  2. 02Shift the majority of the weight onto the front leg and maintain a soft bend in that knee.
  3. 03Hinge at the hips, pushing the glutes back while sliding the dumbbells down the front of the legs.
  4. 04Lower the weights until the torso is near parallel to the floor, feeling the tension in the front hamstring.
  5. 05Contract the glutes to return to the starting position, exhaling as the hips lock out.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Staggered Deadlift

Primary Stabiliser Inactive

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Primary movers

  • Hamstrings Bends the knee and extends the hip.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep 80 percent of the weight on the front heel to ensure the primary load stays on the lead hamstring.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Staggered Deadlift questions

What muscles does Dumbbell Staggered Deadlift work?

Dumbbell Staggered Deadlift is catalogued as a hamstrings exercise in A90 Training Club, with the hamstrings as its primary muscle group.

How do you do Dumbbell Staggered Deadlift correctly?

Hold a pair of dumbbells at the sides and step one foot back so the toe is in line with the front heel. Shift the majority of the weight onto the front leg and maintain a soft bend in that knee. Hinge at the hips, pushing the glutes back while sliding the dumbbells down the front of the legs. Lower the weights until the torso is near parallel to the floor, feeling the tension in the front hamstring. Contract the glutes to return to the starting position, exhaling as the hips lock out.

What is the A90 coach tip for Dumbbell Staggered Deadlift?

Keep 80 percent of the weight on the front heel to ensure the primary load stays on the lead hamstring.

Is Dumbbell Staggered Deadlift suitable for beginners?

Dumbbell Staggered Deadlift is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Staggered Deadlift?

Dumbbell Staggered Deadlift uses dumbbell.

A90 Intelligence

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