Stiff-Legged Dumbbell Deadlift

طريقة الأداء

1. 01Grasp a couple of dumbbells holding them by your side at arm's length.
2. 02Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
3. 03Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
4. 04Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
5. 05Repeat for the recommended amount of repetitions.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.