Dumbbell Stiff Leg Deadlift

DIFFICULTY

Moderate

EQUIPMENT NEEDED

Dumbbells

STARTING POSITION

Standing

PROCEDURE

1. Find the appropriately weighted dumbbells.
2. Hold the dumbbells in front of the body with arms fully extended.
3. Slowly flex your trunk (lean forward) until you have a 90-degree bend at the hips.
4. Make sure to keep your back flat (no rounding).
5. You should keep a slight bend to the knee.
6. Slowly extend your hips (move torso upward) and return to the starting position.
7. Repeat.

COACHING KEYS

• Keep abdominals tight.
• Don’t round your back.
• Pull with your hamstrings and hips on the upward portion of the movement.
• Keep the dumbbells as close to the body as possible.

YOU SHOULD FEEL IT

In your hamstrings, glutes and lower back.

SKI PURPOSE

Improves hamstring and glute strength. Strong hamstrings and glutes help prevent skier related knee and low back injuries.