May 5th, 2023 2:24 PM Mr. Q Categories: 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.
- Stand with your feet hip-width apart, holding dumbbells in each hand with an overhand grip.
- Hinge forward from your hips, keeping your back flat and your core engaged.
- Lower the dumbbells towards the ground, keeping them close to your body.
- 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
Muscle Group(s):Calves, Gluteus, Hamstring, Lower back, Quadriceps
Primary:Hamstrings, Gluteus Maximus
Secondary:Erector Spinae, Quadriceps