Staggered Stance Deadlift – Dumbbell

  • HOW: Get set-up holding a dumbbell in each hand and position your feet in a staggered position, the front leg is the one doing the work. Begin the exercise by hinging at your hips, letting your trunk lean forward as you push your butt back. Maintain a flat back and straight neck as you do this motion, hinge to what you feel comfortable, then push into the ground with your legs, primarily your front one, to return to starting position. Ideally, the dumbbells should travel in a straight line up and down.
  • FEEL: You should feel your front leg doing at least 90% of the work. Think about pulling the shoulder blades up and back together to help engage the muscles around your shoulder blades and your lats. Also, focus on keeping your core tight and do not let your lower back arch or bend especially as you lower the weight down and stand tall. This should primarily be a glute and hamstring workout.
  • COMPENSATION: Do not bend or arch your low back, think about pushing the floor away to stand up versus using your upper body to stand up. Stay strong with your hands and upper body while holding the dumbbells tight. Keep most of your weight on the front leg, do not shift your weight back

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