Dumbbell One Arm Straight Leg Deadlift


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Pull



Stand with shoulder width or wide stance. Grasp dumbbell to side. Place opposite hand to side or behind low back.


With knees straight, lower dumbbell between feet by bending hips and twisting waist, so shoulder of weighted side is turned forward. Allow hips to fall back and waist to bend as dumbbell approaches floor. Lift dumbbell upward and back to side by extending hips and waist until standing upright. Pull shoulder back if rounded. Repeat. Perform exercise with opposite arm.


Begin with very light weight and add additional weight gradually to allow lower back adequate adaptation. Throughout lift, keep weighted arm and knees straight. Do not pause or bounce at bottom of lift or jerk weight from floor. Lower back may bend slightly during full hip flexion or it can be kept straight. Do not lower weight beyond mild stretch throughout hamstrings and low back. Full rang e of motion will vary from person to person depending on flexibility. See Dangerous Exercise Essay and Kettlebell Straight-leg Deadlift.

Related Articles