Grasp set of dumbbells and hold them by your side. Position your feet about shoulder wide apart and stand completely straight, with slightly bend knees and your head looking forward. This will be your dumbbell stiff legged deadlift starting position.
Inhale and start lower the dumbbells as you keep your chest high by leaning the torso forward at the waist. Lower the dumbbells a few centimeters in front of your legs and allow your lower back to round slightly as you descend. Continue to lowering the dumbbells until you feel a good stretch in your hamstrings and lower back. Then carefully change the direction of the movement and bring the weights up by extending your torso to the starting position as you exhale.
- During the movement let the dumbbells drift away from you in the negative phase and bring it back to you when you approach to the upright position.
- Unlike the Romanian deadlift in which you must maintain a straight back in the stiff legged deadlift it’s allowed to round slightly the lower back in down position to place more emphasis on the lower back and lessens the involvement of hams and glutes.
- Keep your head in one line with your spine as you perform the dumbbell stiff legged deadlift.
- Keep your arms straight and don’t flex your elbows.
- Don’t raise your shoulders up during the movement.
- If you are new at this exercise give your self enough time to learn the right form and work on your hamstrings and lower back flexibility.
- Don’t use side mirrors to watch yourself during the exercise, this can cost you a neck injury. If you are not sure that you performing the exercise in the right way provide yourself an experienced partner to observe you during the movement and corrects your form.