You can develop power and strength throughout your lower back and hamstring muscles by doing stiff-legged deadlifts. Performing the movement with dumbbells reduces the need for a spotter and forces you to train with lighter weights, helping you concentrate on form and isolate the target muscles. Before starting a free-weight training regimen, consult a physician.
Step 1
Stand with feet spread shoulder width, bending your knees slightly. Lower your torso by bending your hips, keeping your back straight. Grasp two dumbbells with an overhand grip.
Step 2
Lift the weights by extending your hips, keeping your back and legs as straight as possible through the movement. Weights should be positioned in front of your body to keep stress on your back and hamstrings. Continue the movement until you are standing erect. Pause for a moment.
Step 3
Lower the weights to the top of your feet by bending at the hips. Keep your back and legs straight throughout the movement. Continue the movement until the dumbbells touch floor or you experience tightness in the hamstring muscles. Do four sets of 12 repetitions to gain muscle size and strength in your back and hamstrings. Rest for 60 seconds between sets.
Tips and Warnings
- Start training with light weights to practice proper exercise form. Warm up with five minutes of brisk walking to bring blood into the back and hamstrings muscles. Keep your arms straight throughout the exercise to emphasize the hamstrings and lower back muscles. Stretch 10 minutes before and after your workout to reduce the risk of injury. Do dumbbell deadlifts once per week to ensure your muscles are fully rested for subsequent workouts. Complement your back workout with T-bar rows, dumbbell rows and lat pulldowns to develop your entire back. Do leg extensions to round out your hamstring workout routine.
- Avoid any swinging or jerking movements or rounding your back during the exercise, all of which can lead to injury. Train with a spotter if you switch up your routine occasionally with barbell deadlifts to ensure you maintain the proper exercise form.
Things You'll Need
- 2 dumbbells
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