Stiff-Legged Dumbbell Deadlift

Peso Muerto Piernas Rígidas con Mancuernas

beginnerdumbbellHip Hingecompound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

hamstringsgluteslower back

Grasp a couple of dumbbells holding them by your side at arm's length.
Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
Repeat for the recommended amount of repetitions.

Toma un par de mancuernas a los lados.
Ponte de pie con el torso recto, piernas al ancho de hombros o más juntas, rodillas ligeramente flexionadas. Esta es tu posición inicial.
Manteniendo las rodillas estáticas, baja las mancuernas sobre los pies flexionando la cintura con la espalda recta. Continúa hasta sentir el estiramiento en los isquiotibiales. Exhala.
Sube el torso extendiendo caderas y cintura hasta la posición inicial. Inhala.
Repite las repeticiones recomendadas.