How to do a Dumbbell Stiff Legged Deadlift

Authored by Fitbod

About Dumbbell Stiff Legged Deadlift

Sets Logged
975,487
Popularity Rank
267th
Difficulty
Beginner
Hamstrings Strength
99 mSCORE 4th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Dumbbell Stiff Legged Deadlift is a variation on the more standard Romanian Deadlift. The use of dumbbells allows for a bit less stability than a barbell variation, while also giving you more freedom in your range of motion. This is a great exercise for anyone looking to improve or work towards Romanian Deadlifts.

  1. Position your feet roughly shoulder width-apart, or slightly wider, behind the dumbbells.
  2. Hinge your hips back and lean forward to grasp the dumbbells with both hands such that your palms are facing you. Position the dumbbells just in front of your shins.
  3. Raise your hips higher than a conventional deadlift such that there is only a slight bend in your knee.
  4. Engage your back and rear shoulders, and straighten your back. You may need to bend your knees more as your back becomes straight.
  5. Engage your glutes, hamstrings and lower back to drive you hips forward and raise the dumbbells in a straight line. Keep the dumbbells 1-2 inches away from your shins.
  6. Keep your core and back engaged to support your lower back, and to keep your spine straight.
  7. Pause at the top of this movement for a moment.
  8. Reverse the movement to lower the dumbbells back to the starting position on the ground.

Common Mistakes

  • Rounding Your Back

    Rounding your back will allow you to reach closer to the floor, but also increases your risk of injury, and reduces the effectiveness of this exercise. Focus on keeping your shoulders back, and your lower back braced to support your spine. Hamstring flexibility is the deciding factor in how low you can go.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    15
    lbs
    1 Rep Max
    20
    lbs
  • intermediate
    8
    reps
    20
    lbs
    25
    lbs
  • advanced
    8
    reps
    22.5
    lbs
    30
    lbs

Enter your stats to calculate your Sets & Reps