Dumbbell deadlift standard action

Dumbbell deadlift is a common fitness method. It is also a basic movement commonly used by fitness enthusiasts. It has a good effect in helping the muscles of the back of the legs and buttocks to improve the fluidity of the back strength. When doing dumbbell deadlifts, you must master some standard movements. Only by mastering these standard movements can you avoid strains and achieve good fitness effects.

Dumbbell deadlift standard action

There are many ways to deadlift. The most basic ones are barbell deadlift, dumbbell deadlift, bent-leg deadlift, straight-leg deadlift, Romanian deadlift, single-leg deadlift, hexagonal barbell deadlift, etc. Today I will introduce you to the dumbbell deadlift! Dumbbells can help you better master the movements and force feeling of deadlifts, dumbbell deadlifts! It is easier to learn than the conventional deadlift and provides a great starting position to progress to the lower flexion conventional deadlift.

1. Key points of dumbbell deadlift:

At the start of the movement, hold a dumbbell in both hands! Or hold two dumbbells in both hands, stand up straight, retract your shoulder blades slightly, straighten your chest, press your ribs down, and tighten your abdomen.

2. How the action starts:

A. Lift the weight from the ground into the starting position of the deadlift

3. Foot Position

Your stance should be narrower than in a squat, about hip-width apart, with your toes pointed straight ahead. Some athletes like to turn their feet out, but they should turn their feet out as little as possible - the maximum turn of the feet out should not exceed 15 degrees.

4. Keep the dumbbells close to your body

At the beginning of the movement, the dumbbells should be close to your thighs. As you descend, shift your hips slightly back and allow your torso to lean forward. Bend your knees slightly but keep your shins perpendicular to the ground - the dumbbells should fall slowly along your shins throughout the movement. 5. Slightly bend the knee:

As the hips move back and the weight is lowered, the knee flexion angle will increase slightly (much less than with a bent-leg deadlift).

6. Keep your torso stable!

As your body works against the resistance, keep your core stable and your spine neutral (abdomen tight, shoulder blades slightly retracted) without rotating your lumbar spine or protruding your shoulders. Keep your chest up and your shoulders tight. Move your hips backward and let the dumbbells naturally fall along your calves. As they fall, you will feel a pulling sensation on the back of your legs. People with great flexibility have the ability to lower the dumbbells below the ground. Even so, once you reach a point where your back starts to round, STOP!