Learn the proper dumbbell deadlift technique to get the most out of your workout.
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In this dumbbell deadlift guide, we’ll teach you two variations of the exercise. These include the classic standard deadlift and a stiff leg deadlift. The dumbbell deadlift tutorial will show you the proper form and technique that you should be using each time you do this lift.
Dumbbell Deadlift Exercise - [Step-by-step technique]
Step 1: Spinal alignment is very important in this exercise. You need to start with your feet shoulder-width apart. You need to be relaxed and stand straight; not leaning forward or back while your weight is evenly balanced.
Step 2: Bend down and position the dumbbells on each side of you. The grip should be in-line with the middle of your foot. This will ensure the weight is distributed evenly through the center of your feet.
Step 3: You now need to assume the starting position. For this, grasp the dumbbells in each hand and lower your butt to the floor while raising your chest. Your thighs should be parallel to the floor and your back angled upward.
Step 4: The weights will almost be coming off the floor at this point. Now you simply need to push down through your feet and move into a standing position. Your arms remain straight and will now be at your sides; just below your waist. Squeeze your glutes as you straighten and grip the weights tightly.
Step 5: Slowly lower your body back down to the starting position by bending your knees; the dumbbells should just touch the ground. Take a deep breath and push back up again.
Step 6: The stiff leg deadlift has a different starting position. The dumbbells need to be in front of your feet; one dumbbell over each foot. Your legs are only slightly bent for this starting position; your back should be flat and you should feel the tension in your hamstrings.
Step 7: Take a deep breath and slowly move into a standing position. Again, move slowly down but ensure your knees bent just a little; your legs should be nearly straight; 15 or 20 degrees is perfect.
Step 8: Repeat steps 3-7 for the prescribed number of reps.
** Pro Tip #1: This is a primary compound movement. You should use dumbbells in the 80-100 pound range if you are able to lift these without injuring yourself. Complete 6 - 8 reps with 2 - 3 sets. You can include these in any exercise routine.
** Pro Tip #2: Adjustable dumbbells are best; you will be able to add weight as your strength improves. This will ensure you continue to challenge your body and build muscle.
** Pro Tip #3: Use your arms just like cables. They must remain straight and tight throughout the entire exercise.
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-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project
**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.