Dumbbell Straight Legs Deadlift
Description
The dumbbell straight legs deadlift is a hip hinge variation performed with minimal knee bend. The straight legs increase the stretch on the hamstrings and load the posterior chain heavily. Holding dumbbells at your sides keeps the load close to the body while training the hinge pattern.
Muscle Group
Equipment Required
Dumbbell Straight Legs Deadlift Instructions
- Stand with feet hip-width apart, holding a dumbbell in each hand at your thighs.
- Pull your shoulders back and brace your core.
- Maintain a slight soft bend in the knees that you keep throughout the lift.
- Hinge at the hips by pushing your butt back behind you.
- Lower the dumbbells along the front of your legs while keeping them close.
- Continue lowering until you feel a strong stretch in your hamstrings.
- Drive your hips forward to stand back up to the starting position.
- Squeeze your glutes hard at the top.
Dumbbell Straight Legs Deadlift Form & Visual
Dumbbell Straight Legs Deadlift Benefits
- Maximizes hamstring stretch and loading
- Builds glute and posterior chain strength
- Reinforces the hip hinge pattern
- Develops lower back endurance
- Less spinal compression than barbell variants
- Excellent accessory for deadlift strength
Dumbbell Straight Legs Deadlift Muscles Worked
- Hamstrings
- Gluteus maximus
- Erector spinae
- Latissimus dorsi
Dumbbell Straight Legs Deadlift Variations & Alternatives
- Dumbbell Romanian Deadlift
- Dumbbell Deadlift
- Stiff Leg Deadlift
- Single Leg Romanian Deadlift
