Dumbbell Straight Leg Deadlift

Dumbbell Straight Leg Deadlift Basics

Primary muscles worked: Hamstring, Erector Spinae, and Lower Back

Synergist Muscles: Forearms

Mechanics: Compound

Equipment: Dumbbells

How To Perform The Dumbbell Straight Leg Deadlift

• First, grab a pair of dumbbells and then stand straight up, with a slight bend in your knees. Your arms should be positions in front of you so that the weights are close to your body with your palms facing you.
• Now, bend at the waist, maintaining the slight bend in your knees, and keeping your back flat.
• Continue bending towards the floor until you feel a slight tension in the hamstring, at this point, you should push through your heels, and lift your back upward until it is in the full upright position. Returning to the upright position will require both strength in the hamstrings, as well as the lower back.

Dumbbell Straight Leg Deadlift Tips

• Make sure you keep your back flat throughout the lift. Keeping your shoulder blades retracted and making a big chest will help with this. Allowing excess curvature of the spine may lead to back injury.
• Do not hyper extend or lock out your knees during this exercise. This will cause excess strain on the knee joint that is not necessary.

Dumbbell Straight Leg Deadlift and Sports Application

The DB SLDL is an excellent exercise for developing hamstring / lower back coordination strength. This is important in a wide variety of ways for various sports. One example is in rowing, the transference of hamstring strength through the lower back to assist with rowing strength is integral for maximal rowing power and endurance. Another example is in running, whereby the hamstring and lower back must work to stabilize the athlete to the proper line of motion. This will increase running efficiency which will boost power and endurance in sprints and endurance runs.