Enhancing Skills

Deadlift

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell deadlift is a compound exercise that targets multiple muscle groups, including the legs, glutes, lower back, and forearms. It involves lifting a pair of dumbbells from the ground while maintaining a flat back and engaging the core muscles.

Stretch to do prior to exercise:

  • Hamstring stretch: stand with your feet hip-width apart and hinge forward from your hips, reaching towards your toes
  • Hip flexor stretch: kneel on one knee and lunge forward, keeping your back leg straight

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio, such as jogging or cycling, to get the blood flowing
  • Dynamic stretching, such as leg swings or lunges, to warm up the muscles

How to select the proper weight: Start with a weight that you can lift for 10-12 repetitions with good form. Increase or decrease the weight as necessary to challenge yourself while maintaining proper form.

Proper form:

  1. Stand with your feet hip-width apart, holding dumbbells in each hand with an overhand grip.
  2. Hinge forward from your hips, keeping your back flat and your core engaged.
  3. Lower the dumbbells towards the ground, keeping them close to your body.
  4. Drive through your heels and lift the dumbbells back up to standing, squeezing your glutes and keeping your back flat throughout the movement.

How to reduce the difficulty: Use lighter weights or perform the exercise without weights.

How to increase difficulty: Increase the weight of the dumbbells or perform the exercise on a deficit, such as standing on a step or platform to increase the range of motion.

Number of reps:

  • Beginner: 8-12 reps for 2-3 sets
  • Intermediate: 10-15 reps for 3-4 sets
  • Advanced: 12-20 reps for 4-5 sets

Estimated time for exercise: 10-15 minutes

Body Group:

Legs

Muscle Group(s):

Calves, Gluteus, Hamstring, Lower back, Quadriceps

Muscles used:

Primary:

Hamstrings, Gluteus Maximus

Secondary:

Erector Spinae, Quadriceps

Tertiary:

Calves

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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