Split-Stance Deadlift - Sweat
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Split-Stance Deadlift

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How to: Split-Stance Deadlift

Primary Muscles Used:Upper Legs, Glutes, Hamstrings

Exercise Families:Hinge

Equipment:Dumbbell(s)

Trainer:Kayla Itsines

  1. Holding dumbbells in an overhand grip (palms facing towards your body) in front of your legs, transition into a split stance with your left foot forward and right foot back, ensuring that your feet are hip-width apart. Draw your shoulder blades down and back to push your chest out slightly. This is your starting position.
  2. Inhale and brace your core. Bend your knees slightly and set this as a fixed angle. Hinge forward from the hips and allow the dumbbells to run along the length of your thighs and halfway down your shins. Ensure that you maintain a proud chest and focus on driving your hips back. Your head should also be an extension of your spine and you should feel tension in your hamstrings (back of your legs).
  3. Exhale and push through your heels, using your glutes and hamstrings to extend your hips and return to the starting position, squeezing your glutes at the top of the movement. Ensure that the dumbbells remain in contact with your front leg. Repeat for the specified number of repetitions or time on each side.

Alternative Exercises for Dumbbells

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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