Straight Leg Deadlift (SDL) (Dumbbell) v2

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 an overhand grip.
   • Keep your knees slightly bent and hinge forward from your hips, lowering the dumbbells down the front of your legs while maintaining a straight back.
2. Step 2Position Your Body
   • Engage your core and keep your shoulder blades retracted as you prepare for the lift.
   • Ensure your gaze is forward, maintaining a neutral neck position aligned with your spine.
3. Step 3Lower the Dumbbells
   • Lower the dumbbells slowly towards the ground by hinging at your hips, keeping them close to your legs.
   • Go down until you feel a stretch in your hamstrings, usually around mid-shin level, while keeping your back straight.
4. Step 4Lift the Dumbbells
   • Drive through your heels and extend your hips forward to lift your torso back to the starting position.
   • Keep the dumbbells close to your body as you rise, ensuring your back remains straight throughout the movement.
5. Step 5Repeat
   • Perform the lift and lower for the desired number of repetitions, focusing on maintaining proper form with each rep.
6. Step 6Finish the Exercise
   • After completing your reps, carefully stand upright with the dumbbells at your sides.
   • Once standing, you can safely put down your dumbbells.