Deadlifts with dumbbells: How They Are Done and Benefits

The dumbbell deadlifts are an exercise that trains the lower body, and specifically the hamstrings, glutes, core, lats, shoulders and quads.

hip-width apart, hold a dumbbell in each hand in front of your thighs, with your palms facing your body.

Maintaining a posture of strong lumbar support, general back extension and scapular activation (shoulders locked back), lower the weights towards the shins by bending the torso forward and bending the knees. This phase is performed during the inhalation and abdominal holding phase. On the insole, the perception of the load must be between the heels and the forefoot;

When you reach the middle of the shins, push with the legs and pull with the back until you return to an upright position;

During the entire movement, holding the dumbbells will remain close to the body, in order to focus on the thigh muscles and glutes, and making the back work synergistically, without overloading it at dangerous angles.

because, unlike the barbell, there are light and undemanding ones, which can be lifted even if you are little trained.

They relieve back pain

According to a study published in July 2015 in the Journal of Strength, when performed while maintaining correct posture, deadlifts with dumbbells strengthen the back and can help relieve pain.

They make the whole body work

Deadlifts with dumbbells are compound exercises, which allow you to work on multiple joints and muscle groups at the same time. This makes them extremely effective in improving mobility, burning calories and improving muscle coordination.

Compared to isolation exercises, which only target one muscle group at a time, compound ones are better at building strength as well.

down and back and hold the position as you lower and lift the weight.

. This can help you become familiar with the exercise.

Alternatively you can hold only one dumbbell in one hand and leave the other arm at your sides. This way the core will work even harder to keep the body stable.

Adopt the Sumo position

Stand with your feet slightly apart from shoulder width and toes spread to the sides. The arms should hang straight in front of the body, between the legs. This variation of the deadlift focuses even more on the hips and is often a more comfortable position for tall people.

Keep your legs stiff

To impact the hamstrings even more, stiff leg dumbbell deadlifts are the way to go. The posture remains largely the same as the basic one, but the knees bend less. At the end of the movement you should feel a good stretch in the back of the thighs.