Straight Leg Deadlift (SDL) (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand upright with your feet hip-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your body).
   • Keep your knees slightly bent and hinge forward from your hips, lowering the dumbbells towards the floor while keeping your back straight.
2. Step 2Position Your Body
   • Engage your core and retract your shoulder blades to maintain a strong posture.
   • Ensure your gaze is forward, keeping your neck aligned with your spine.
3. Step 3Lower the Dumbbells
   • Lower the dumbbells towards the floor by pushing your hips back, keeping the weights close to your legs.
   • Maintain a slight bend in your knees and avoid rounding your back.
4. Step 4Feel the Stretch
   • Lower the dumbbells until you feel a stretch in your hamstrings, typically around mid-shin level.
   • Make sure to keep your back straight and core engaged throughout the movement.
5. Step 5Lift the Dumbbells
   • Drive through your heels and push your hips forward to return to the starting position.
   • Keep the dumbbells close to your body as you lift, maintaining a straight back.
6. Step 6Repeat
   • Repeat the lowering and lifting motion for the desired number of repetitions, ensuring proper form with each rep.
7. Step 7Finish the Exercise
   • After completing your reps, stand upright with your back straight.
   • Carefully place the dumbbells down on the floor.