How To Do Stiff Leg Deadlift With Dumbbell

If you have been going to the gym for a long time, then you will know about the deadlift exercise.

The deadlift is a compound movement exercise. We train multiple muscles in compound movement, that's why compound movement exercises are very important for us.

In this article, we will talk about deadlift exercise, its benefits, risks, and how to perform a stiff leg deadlift with dumbbells 

Types Of Deadlifts

First of all, you have to know how many types of deadlift are there.There are many variations of doing deadlift exercises. But we will talk about only 3 variations in this article.

1. Stiff Leg Deadlift

Stiff Leg Deadlift With Dumbbell
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Stiff-leg deadlift is a great exercise for overall strength and mass, especially for the glutes, hamstrings, and lower back. When we do leg workouts, we also train hamstring muscles and a stiff leg deadlift is one of the best exercise for hamstrings.

When you perform the stiff leg deadlift, you train the glutes, calves, biceps femoris (which is the muscle of the hamstrings), adductor magnus, erector spine, and forearms, etc.

2. Sumo Deadlift

Stiff Leg Deadlift With Dumbbell
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Sumo deadlift is also a very famous exercise for our lower body. When we perform sumo deadlift, there are muscle trains like glutes, rectus femoris, vastus medialis, vastus lateralis.

3. Romanian Deadlift

Stiff Leg Deadlift With Dumbbell
Image source Google: Image credit Drazen Zigic

The romanian deadlift is similar to a stiff leg deadlift but in the romanian deadlift, we can slightly bend the knee.

The romanian deadlift is also done during back workout. The romanian deadlift also involves the same muscles as the stiff leg deadlift. The only difference is that the romanian deadlift is a bit easier to perform than the stiff leg deadlift.

Risk During Deadlift Exercise

If you are a beginner and you do not know how to perform deadlift exercises, yet if you do deadlift exercises, then your chances of injury increase. While doing any exercise, it is very important to have good form.

If you do not know the form of exercise and you are doing exercise with a heavy weight, then the chances of getting an injury in your spine increase.

If you do not know the form of a deadlift exercise, then ask your trainer and do the exercise only after that.

Benefits Of Deadlift Exercise

Deadlifting is a very effective exercise for increasing the strength and size of the muscles in your back and legs. Deadlifting also has many other benefits, including:
  • Improved posture and alignment
  • Improved joint mobility
  • Improved bone strength
  • Improved cardiopulmonary function
  • Deadlifting will help you improve your endurance.
  • Strengthen your core muscles
  • Strengthen your lower body.

How To Do Stiff Leg Deadlift With Dumbbell

  • Take a pair of dumbbells.
  • Keep your feet at shoulder width.
  • After that slowly bend your upper body forward and bend until the dumbbells touch the knee. And remember your back should not be round during the exercise.
  • After that come back to the starting position.
  • Repeat the same process. 


A stiff leg deadlift is a very good exercise to increase our strength. But if you are a beginner, then you should ask the trainer before doing a deadlift. But if you are at an intermediate or advanced level then you can do a deadlift with proper form.