 The offset load and stance dumbbell deadlift is a nice way to train a You know post your chain of muscles the glutes and the hamstrings booty builder some might say But it's it's kind of like I wouldn't do this one with a barbell if you have a barbell I would probably do a Jefferson deadlift where you're kind of straddling the weight But if you only have dumbbells available to you This is actually a really good option for loading up your deadlift So we're gonna start with an offset load if you're using a heavy weight I would maybe offset 20 pounds between the two and if you're using a lighter weight Maybe 50 or lower. I would offset maybe only 10 pounds between the two You're gonna set them up elevated usually on a bench or chair like this and you're gonna do a really good RDL to pick them up Then we're gonna get set we're gonna go for the stance offset load. We got check offset stance We're gonna go one foot behind the other one just about halfway through the other foot. Okay? I don't want it's not a split stance. It's not a staggered stance. There's nothing too Extra about this right? It's very subtle in the offset nature of it So for here, we're not doing an RDL, but we are gonna start from the top generally with dumbbells I don't want to pick them up from the ground unless I've elevated them appropriately because to get the full motion the full Mobility to get all the way down there I have to round my back to do that and you're usually using pretty heavy weights for this You don't want to load your back with really heavy weights like that So we're gonna start from the top We're gonna go nice and tall through the top of the head You're gonna hinge and first this is gonna look like the offset stance RDL We're gonna keep most of the weight on this back leg And then once we get to the point where we can't hinge anymore Then we can bend the knees slightly keep pushing the butt back behind you and when you run out of motion When you feel like you really need to start squatting to get any lower I like to stop where a barbell would be And just kind of use that as my guide Though I've been lifting for a while. So I kind of know where the barbell would be If you don't go mid-shin, let's say Okay, so we'll walk through all that again So nice and tall weight is on the trailing leg a little bit of weight on the front leg But most of it's on the trailing leg. You're gonna push the butt backward Till it runs out of motion and then you're gonna bend the knees to go a little lower And then you're gonna just reverse it. So I start straightening the knees And then when I get to the about knee level with the weight, I'm going to drive the hips forward and squeeze the butt We're emphasizing this trailing leg So you should feel a lot in the hamstring and in the glute the whole time If you start to feel a lot in the front leg just try to shift more weight to the back leg Biggest mistakes on this one is just not getting the hinge Kind of timing right if you're getting down there and you're bending your knees too soon You're probably going to feel your low back too much or or you know conversely if you're not bending them enough You're also going to feel your low back So my favorite cue for this one is just feel it in the glutes and hamstrings feel like your legs are doing the work Okay, make sure your legs are doing the work more burn will be better for this one So I'll just do a couple reps like this And then once you get All on one side, I would usually balance this one out Just like that make sure legs are doing the work And this will be a good one for you to load glutes and hamstrings