One workout to rule them all.
Deadlift is one powerful workout you can do at the gym. People who do dumbbell or barbell deadlifts, absolutely love it.
In this article, we will tell you why serious bodybuilders love deadlifts telling you all you need to know about dumbbell deadlifts.
- Who should do dumbbell deadlifts?
- What are the tips to avoid injury?
- How they differ from other deadlifts such as straight dumbbell deadlifts?
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What Are Dumbbell Deadlifts?
They are isometric exercises which engage almost all your major muscles. The motion is simply to lift something on the floor, while you stand up and engage your back.
You work this motion almost every day. For instance, when you pick up your toddler, laundry bag, or even when you bow down to get something.
Popular strength training coach and author, Mark Rippetoe said, “The deadlift also serves as a way to train the mind to do things that are hard.”
But Why Dumbbell Deadlifts?
Because a stronger back and quads will support everything else you do.
Deadlifts are immensely popular among athletes. They can peak their performance if they have a strong lower spine. Your lower spine connects your upper body to your lower and gets engaged more than you realize. Stronger quads help them makes bursting movements and providing stability for a various range of motions.
Whereas, for bodybuilders, it helps them become better lifters. Heavyweights or regular bodybuilders, lift weights over their body constantly. Sometimes they use their spine for stability. The weaker back can put them out for painful longer periods. Not the psychical pain, but the emotional one knowing they cannot step to their holy gym for some time.
Back injury is one of the most common problems among people with a sedentary lifestyle. Not enough regular movement makes the body stiff. Off you are on vacation, and the moment you try to lift the luggage off the conveyer belt, there goes your vacation to ruins.
Stronger quads are crucial for anyone. If your quads are weak, then your back will compensate and hurt itself. If one muscle is not strong enough, we compensate with other muscles, unconsciously.
Deadlifts have the functional motion which makes your day-to-day movements functional.
Muscle Worked
They are one of the few workouts that engage almost all your primary muscles.
Primary: Gluteus Maximus, Quadriceps, Hamstrings, lower back
Secondary: Trapezius (upper & lower), Abs, Obliques
How to do Dumbbell Deadlifts Correctly?
- Standing position: keep your feet shoulder apart and spine straight
- Place the Dumbbells on the side aligned with your foot – where the center of gravity is.
- Bend down to get the dumbbells keeping your shoulder align with the knees, and thighs parallel to the floor.
- Hold the dumbbells firm and stand up lifting them keeping them aligned with the knees and the shoulder.
- As you stand, squeeze the glutes to the top.
- Go back down the similar motion till dumbbells touch the floor.
Tips
- Make sure you exhale when you are moving up.
- Keep your arms straight throughout
- Keep your neck neutral, and straight with your spine.
Deadlift Variations
1. Barbell Deadlift
Similar to dumbbell deadlift, barbell deadlift is the closest variation. Every remains the same except for the weights.
2. Stiff-Legged Dumbbell Deadlift
In a stiff-legged deadlift, the hamstrings are stretched more as the legs remain straight. Bent enough for you to lift the weights off the ground.
3. Romanian Deadlifts with Dumbbells
Romanian deadlift is somewhere in between the conventional deadlift and stiff-legged deadlift. The legs can be slightly more bent like in a stiff-legged deadlift, but the glutes position remains the same as the conventional one.
Are Deadlifts Worth Doing?
Yes. Deadlifts will go very long with you in life. We use similar motion several times in a day. Make sure you have the right form and technique to avoid injury. Once practiced and done right, you will have a stronger back, powerful glutes, and strengthened quads.
Frequently Asked Questions
Once practiced and done right, you will have a stronger back, powerful glutes, and strengthened quads.
Dumbbell deadlifts primarily target the Gluteus Maximus, Quadriceps, Hamstrings and lower back.
The two are same in all respects. The barbell deadlifts are meant for heavier weights.
Standing position: keep your feet shoulder apart and spine straight
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- Place the Dumbbells on the side aligned with your foot – where the center of gravity is.
- Bend down to get the dumbbells keeping your shoulder align with the knees, and thighs parallel to the floor.
- Hold the dumbbells firm and stand up lifting them keeping them aligned with the knees and the shoulder.
- As you stand, squeeze the glutes to the top.
- Go back down the similar motion till dumbbells touch the floor.
