How to Do a Stiff Dead Lift

Stiff leg dead-lifts can help achieve your ideal legs and butt.

Stiff leg dead-lifts target the muscles of your hamstrings, lower back and butt. Incorporating this exercise into your strength training routine will help you build a strong and sculpted lower body. It is important to focus on your technique rather than quantity or the amount of weight when first beginning to perform stiff leg dead-lifts. Using the proper technique and form will help ensure you receive the full benefit of the move without risking injury.

Things You'll Need

• 2 dumbbells or a single barbell with weights

Instructions

1. Hold one dumbbell in each hand or the barbell in both hands. Position your hands so that your palms are facing down.

2. Position your legs so that your hips and feet are shoulder-width apart. Stand with your knees slightly bent. Hold the weights close to your legs.

3. Inhale as you bend forward from the hips. Keep your head up, shoulders back, chest out and back straight.

4. Continue to lean forward until your torso is at least parallel to the floor and you feel a stretch in your hamstrings. Stop moving forward if you feel your back begin to round.

5. Without pausing, exhale and begin to slowly straighten at the hips. Lift the torso back into a standing position.

6. Repeat the entire motion for the desired number of repetitions.

Tips & Warnings

• Avoid stiff leg dead-lifts or consult your physician before performing the exercise if you have lower back problems.

• Use light weights when starting the exercise. Increase the weight only after you have a good grasp of the proper form.

• Stop leaning forward if you begin to feel pain in your lower back. Discontinue the exercise or stop short of the position where you felt pain if you elect to continue.

• Do not lock your knees while performing this exercise. Keep your knees soft throughout the exercise.

• Keep your back straight throughout the exercise. If you must arch your back to stand up at the bottom of your lean you may need to use a lighter weight.

• Do not bounce or jerk as you return from a leaning to a standing position.

References

• "MuscleMagFitness.com"; Dumbbell Stiff Leg Deadlift; Jeff Behar;
• Bodybuilding.com: Stiff-Legged Barbell Dumblift