How to Do Dumbbell Stiff Leg Deadlift

Dumbbell Stiff Leg 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 Stiff Leg Deadlift

  1. 01Hold a pair of dumbbells in front of the thighs with an overhand grip and feet hip-width apart.
  2. 02Softly bend the knees, then hinge at the hips to lower the weights toward the mid-shin.
  3. 03Keep the dumbbells close to the legs while maintaining a flat back and retracted shoulder blades.
  4. 04Descend until a significant stretch is felt in the hamstrings, stopping before the back rounds.
  5. 05Contract the glutes and hamstrings to return to a tall standing position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Stiff Leg 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

Do not allow the dumbbells to drift away from the shins, as this creates unnecessary shear force on the lumbar spine.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Stiff Leg Deadlift questions

What muscles does Dumbbell Stiff Leg Deadlift work?

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

How do you do Dumbbell Stiff Leg Deadlift correctly?

Hold a pair of dumbbells in front of the thighs with an overhand grip and feet hip-width apart. Softly bend the knees, then hinge at the hips to lower the weights toward the mid-shin. Keep the dumbbells close to the legs while maintaining a flat back and retracted shoulder blades. Descend until a significant stretch is felt in the hamstrings, stopping before the back rounds. Contract the glutes and hamstrings to return to a tall standing position.

What is the A90 coach tip for Dumbbell Stiff Leg Deadlift?

Do not allow the dumbbells to drift away from the shins, as this creates unnecessary shear force on the lumbar spine.

Is Dumbbell Stiff Leg Deadlift suitable for beginners?

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

What equipment do you need for Dumbbell Stiff Leg Deadlift?

Dumbbell Stiff Leg Deadlift uses dumbbell.

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