Moves/DB 1.5 Stance Deadlift

DB 1.5 Stance Deadlift

ID: 759

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Exercise Types:
Lower Hinge, Core Rotate
Contraindications:
Lower Back Problems, Knee Problems, Shoulder Issues/Mobility
Equipment:
Dumbbell
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Quality of movement always takes priority over speed or load.
  2. 2. Hips and shoulders should rise at the same rate out of the bottom position.
  3. 3. Drive the floor away on the concentric — think push, not pull.
  4. 4. Control the eccentric; feel the hamstrings load as you lower.

Regression:

Use a bodyweight hip hinge against the wall — stand a foot away, push hips back until they touch, then return — to learn the pattern without load.

Progression:

Introduce a pause at the bottom for 2 seconds to eliminate elastic rebound and increase time under tension.

Common Problems:

Rising onto the toes during the hinge — reinforce flat foot contact and hip push-back before knee bend.