How to: Split-Stance Deadlift
Primary Muscles Used:Upper Legs, Glutes, Hamstrings
- 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.
- 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).
- 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
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