Learn how to properly perform the the dumbbell straight legged deadlift.  The form for this exercise is especially important, so make sure you read the next section very carefully.

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

Synergist Muscles:  Forearms

Mechanics:  Compound

Equipment:  Dumbbells

How to perform the exercise:  The dumbbell straight leg deadlift is performed by grabbing a pair of dumbbells and standing straight up, with a slight bend in the knees. The arms should be positions in front of the person, and close to the body with palms facing the athlete. Now, the athlete should bend at the waist, maintaining the slight bend in the knees, and keeping the back flat. Bend over towards the floor until you feel a slight tension in the hamstring, at this point, the athlete should push through the heels back in to full upright position. Returning to the upright position will require both strength in the hamstrings, as well as the lower back.

Spotting the exercise:  The best way to assist the athlete with the dumbbell straight leg deadlift is to critique their form throughout the lift. The athlete should always maintain a slight bend in the knees and keep the back flat. Full extension of the knee will not allow for optimal hamstring recruitment. If the back is allowed to hunch over, the athlete will compromise the safety of their back by putting undue stress on the vertebral discs. If the athlete can no longer perform reps of the DB SLDL, the spotter should grab the weights from the athlete and place them on the floor or dumbbell rack.

Sport specific 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 thru 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.