Straight Leg Dumbbell Deadlift with Toes Up

Elevating the toes and keeping the knees straight make this version of the deadlift an effective active mobility drill for the posterior chain. A relatively light weight should be used and the movement should focus on developing and building strength in a slowly increasing range of motion.

Cues:

  • Stand on a slant board or with toes elevated on another surface
  • Adjust the amount of toe elevation based upon your flexibility level
  • Tilt the pelvis forward to engage the hamstrings and maintain the arch through your spine as you hinge forward
  • Move slowly and with precision and control

Mistakes:

  • Rounding the back
  • Moving quickly
  • Bending the knees

Cues:

  • Keep the elbows level with your shoulders and rotate the hands down and back up with control
  • The elbows should stay directly to the sides of the shoulders
  • Maintain strong retraction and rotate the hands as low as possible without causing the shoulders to translate forward

Mistakes:

  • Elbows moving – the humorous should rotate within the joint
  • Shoulders rolling forward as the hands come down
  • Using too much weight
  • Flaring the ribcage 

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