Guidelines for Dumbbell Deadlifting
- Select a pair of dumbbells and set them up on the floor in front of you to prepare for the dumbbell deadlift.
- Place the dumbbells on floor so they are on either side of your feet while standing with your feet about shoulder width apart.
- With your palms pointing inward reach down take hold of the dumbbells and then lower your hips.You might need to slightly elevate or lower your hips in order to get them in the optimal most natural position for leverage.
- Be certain to look forward with your eyes. Keep your head up and your gaze focused because your body will follow your thoughts
- Make sure your back is always straight and never lets it round. Right now you are in the initial position.
- Instead of yanking the dumbbells from the floor concentrate on standing up with them and lead with your head as you ascend.
- As you rise drive with your heels and explode upward leading with your head.
- Pinch your hips forward and pull your shoulder blades back to contract your back as the dumbbells approach knee height.
- After a brief pause reverse the motion by bending at the knees and decreasing the weight gradually being extremely careful not to drop the dumbbells too much.
- Repeat for the appropriate number of reps adjusting your stance if needed.
Exercise Advice
- Attempting to perform deadlifts from an unusual body posture is the biggest mistake you can make. Go over the form advice included in this article several times and then practice with a reasonable amount of weight.Place your hips in a position of maximum leverage and strength before beginning the deadlift. Your lower back will suffer and you will be at a mechanical disadvantage if you begin the deadlift with your hips elevated too high.
- You will also lose power and leverage if you begin with your hips too low.
- It’s likely that your hips will lift up and you’ll lose form lifting with your lower back instead of your shoulders if you begin the deadlift with your head down. This is a very typical deadlift error.Imagine trying to stand straight up and then blowing up your skull. The head will lead the body.
- When the weight becomes heavy you can utilize lifting straps to lift more than your grip strength will allow.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.