Learn to deadlift with dumbbells it is a valuable addition to our weekly workouts, both for beginners and for professionals bodybuilding.
In general, deadlifts are associated with the barbell loaded with heavy discs; although this is the best known type of deadlift (deadlift), it is also possible to do deadlifts with dumbbells and kettlebells, thus making them more accessible even in home gym.
Regardless of your preferred deadlift mode, this is a fundamental multi-articulatory exercise, which will improve glutes, back, forearms and core; let's find out how to perform a perfect deadlift with dumbbells.
Why do deadlifts?
According to several studies, deadlifts improve mobility and balance in adults, ensuring you stay fit and active longer; this dynamic movement stretches the leg muscles while maintaining greater flexibility and working all the muscles needed to propel yourself forward when walking, running or simply when bending.
Furthermore, the deadlift improves the force of pinch (made with three fingers), which makes it an excellent exercise to combat the effects of aging; Those with good grip in old age will also have good bone density and arm strength and will be able to perform daily activities more easily.
Why deadlift with dumbbells?
The majority of people prefers deadlifts with the barbell because he thinks that the deadlift with dumbbells can cause more back injuries, but the opposite is trueDeadlifts with dumbbells, if done correctly, can benefit back pain sufferers.
The use of dumbbells instead of the barbell affects the same muscles and also provides a different stimulus, in fact the possibility of using two weights, one in each hand, allows you to get used to the movements and to be able to perform this exercise anywhere.
Deadlift with dumbbells
During the descent of the deadlift, with dumbbells, it is good to keep your hands as close as possible to the shins to avoid back injuries; the dumbbells can also be held to the side rather than in front, in order to distribute the weight in a different way and to work different muscle groups.
Let's see the correct execution:
- Take the dumbbells and hold them at hips;
- Stand with your knees slightly flexed and feet shoulder-width apart;
- Bend the hips and knees, lowering the torso until it is almost parallel to the floor;
- Let the arms go in front of the knees and shins;
- Make sure you keep your back in a neutral position and lower yourself slowly, in a controlled manner;
- From this position stand up, squeezing the buttocks.
Deadlifts and warm-up
Il warm up it is essential before each exercise, but in the case of deadlifts it is even more so! The best way to warm up before deadlifts is to lie on your back and bring your knee on the opposite side towards the floor (repeat several times on both sides).
This type of stretching is particularly useful because it prevents injuries to the back and improves stability and balance during exercise.
And you, do the deadlift with the dumbbells in your workouts? Let us know in the comments and follow us on our telegram channel
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