Big Split Dumbbell Stiff-Legged Deadlifts – Great for hamstrings, glutes and adductors


by Nick Nilsson Brinkzone

The Stiff-Legged Deadlift is a key exercise for hamstring development but it doesn’t fully address adductor development.

That’s where this exercise comes in…it’s going to target your adductors (a.k.a. inner thighs) with a wide “split” position as you’re doing a dumbbell Stiff-Legged Deadlift type of movement.

In addition, this will hit the glutes strongly as well.

You can get into position either of two ways.

First, you can set the dumbbells down beside your lead leg, then reach forward and pick them up and get into the start position, or you can pick up the dumbbells in a normal deadlift, then go from the standing position and step forward into the wide split position.

Either way is fine…pick whichever feels best to you.

To do this exercise, you’re going to get into the wide split and STAY there for the entire exercise. Essentially, this is like a very big lunge position.

Keep your legs locked in that position then lean forward in a sort of stiff-legged deadlift type of movement, keeping your lower back arched and your core tight. Don’t lean forward so far that your lower back rounds over but do lean as far forward as you can.

Hold for a few seconds in this forward position, then use power from your FRONT leg to pull your torso back to the vertical position. This power should come from your hamstings and glute.

Perform your reps on one side then take a rest before switching to the other side. The reason for this is that both legs will be worked to some degree by holding the split. If you go right into the other leg immediately, you won’t be able to achieve the same level of workload.

Again, lean forward, keeping your lower back arched.

Come back up to the vertical position and repeat.

The adductors will be worked very strongly in an isometric fashion by holding your body and legs in this wide split position under load.

Very simple exercise and very effective!

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