Dumbbell Stiff-Leg Deadlift

How to perform the Dumbbell Stiff-Leg Deadlift

1. Hold a dumbbell in each hand in front of the thighs with the knees only slightly bent.
2. Keep the legs nearly straight and fixed, then push the hips back to begin the descent.
3. Lower the dumbbells down the front of the legs toward the floor as the hamstrings stretch.
4. Because the knees stay straighter than an RDL, expect the stretch to bite sooner in the range.
5. Descend to a deep stretch without rounding, then drive the hips forward to stand tall.
6. Control the dumbbells back down each rep rather than dropping out of lockout.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Bending the knees to reach lower, which converts the movement toward a Romanian deadlift.
• •Rounding the lower back at the bottom when the straight legs limit the range.
• •Letting the dumbbells swing away from the body and loading the lumbar spine.
• •Bouncing at the bottom instead of pausing under the stretch and reversing smoothly.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.