Advanced Na Dumbbell Stiff Leg Deadlift

glutesupper legsdumbbell

Matutunan kung paano gawin ang Advanced Na Dumbbell Stiff Leg Deadlift nang may tamang form at technique. Ang dumbbell exercise na ito ay pangunahing nagta-target sa iyong Glutes, na may secondary emphasis sa Hamstrings, Lower Back.

Paano Gawin ang Advanced Na Dumbbell Stiff Leg Deadlift

Sundin ang mga hakbang na ito para maisagawa ang Advanced Na Dumbbell Stiff Leg Deadlift nang may tamang form:

  1. 1Tumayo nang magkabukod ang mga paa sa lapad ng balikat, hawak ang dumbbell sa bawat kamay nang overhand grip.
  2. 2Na tuwid ang likod at naka-engage ang core, yumuko sa hips at ibaba ang mga dumbbell patungo sa sahig, na may bahagyang kurba sa mga tuhod. Bigyang-diin ang advanced na galaw.
  3. 3Ibaba ang mga dumbbell hanggang maramdaman ang unat sa hamstrings, pagkatapos ay pisiitin ang glutes at itulak sa pamamagitan ng mga takong para bumalik sa simula.
  4. 4Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Advanced Na Dumbbell Stiff Leg Deadlift

Primary

glutes

Secondary

hamstringslower back

Exercise Details

Equipment
dumbbell
Body Part
upper legs
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Advanced Na Dumbbell Stiff Leg Deadlift?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Advanced Na Dumbbell Stiff Leg Deadlift?

Ang Advanced Na Dumbbell Stiff Leg Deadlift ay pangunahing nagta-target sa iyong Glutes. Ang mga secondary muscles na ginagamit ay kabilang ang Hamstrings, Lower Back. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Advanced Na Dumbbell Stiff Leg Deadlift?

Ang Advanced Na Dumbbell Stiff Leg Deadlift ay nangangailangan ng dumbbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Advanced Na Dumbbell Stiff Leg Deadlift nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang magkabukod ang mga paa sa lapad ng balikat, hawak ang dumbbell sa bawat kamay nang overhand grip. Na tuwid ang likod at naka-engage ang core, yumuko sa hips at ibaba ang mga dumbbell patungo sa sahig, na may bahagyang kurba sa mga tuhod. Bigyang-diin ang advanced na galaw. Ibaba ang mga dumbbell hanggang maramdaman ang unat sa hamstrings, pagkatapos ay pisiitin ang glutes at itulak sa pamamagitan ng mga takong para bumalik sa simula. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Advanced Na Dumbbell Stiff Leg Deadlift?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Advanced Na Dumbbell Stiff Leg Deadlift?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Advanced Na Dumbbell Stiff Leg Deadlift best for?

The Advanced Na Dumbbell Stiff Leg Deadlift fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

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