How to Do
How to Do Dumbbell Deadlift
The dumbbell deadlift should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the dumbbell deadlift.
Beginning
Beginning Dumbbell Deadlift
1. Stand tall, retract scapula and draw in navel towards spine whilst squeezing glutes.
2. Important that the hips, knees, and toes are in line.
3. The core must remain activated throughout deadlift-watch for compensation to the client. Don't let misalignment of legs or flexion of the lower lumbar occur.
Movement
Dumbbell Deadlift Movement
1. Keep arms straight at all times.
2. Lower the weights down as deep as neutral spine angles can be maintained.
3. Maintain good posture throughout the exercise with shoulder blades retracted and depressed.
4. Ensure no compensations of the knee, ankle or hip.
5. Return to the starting position, pushing through the glutes to keep pressure off the lower back, and keeping the head & chest up, this will ensure that pressure is not placed solely on the lower back.
6. Breathing in on the way down & breathing out on the way up
7. Don't rush through the exercise.
8. Keep transverse activated at all times.
Benefits
Dumbbell Deadlift Benefits
Dumbbell Deadlifting engages all of the core muscles that machine training neglects. Expect to use your hips and abs, as well as your spine and butt muscles, with this exercise. The core, in partnership with other muscles in your body, keeps you in alignment and in control of your movements.
Exercise Aliases
How To Do Dumbbell Deadlifts, Deadlift Exercises, Dumbbell Exercises.
