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Single-Arm Stiff-Legged Deadlift 101 Video Tutorial

Gym Main Variation Strength

0

Single-Arm Stiff-Legged Deadlift
Single-Arm Stiff-Legged Deadlift

Exercise Synopsis

Target Muscle Group

Quads

Secondary Targets

Execution

Compound

Force Type

Pull

Required Equipment

Dumbbell

Fitness Level

Intermediate

Variations

None

Alternatives

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The single-arm stiff-legged deadlift is a dumbbell exercise that targets the hamstrings, glutes, lower and upper back, and core. The difference between a stiff-legged deadlift and a Romanian deadlift is primarily the amount of knee bend. The knees are only slightly bent in a stiff-legged deadlift, while they bend more in a Romanian deadlift. Stiff-legged deadlifts are generally performed for low to moderate reps, such as 8-10 reps per set, with a focus on maximizing the hamstring stretch rather than moving heavy weight. Feel free to wear a weight belt to protect your lower back.

How to Perform

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Tips

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How Not to Perform

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Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.

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