Everything You Need To Know About The Dumbbell Deadlift
About the Dumbbell Deadlift
Whether your frequent to the gym or not, the dumbbell deadlift is something you might be interested in. In times such as these where the battle to stay in shape and strengthen our bodies is a real challenge for many, finding convenient ways to do so is always a viable option. The dumbbell deadlift is a popular exercise routine practiced by many people. It is also quite popular among trainers and athletes.
It consists of one simple apparatus, a pair of dumbbells. When armed with a dumbbell, all you need is a radius of about 4 feet around you and you’re good to go. It is easily assumed to have been born in the gym, especially owing to the fact that it bears significant similarities with the barbell deadlift. Nonetheless, the deadlift itself can be performed with just about anything. From the kettlebell to the medicine ball, the deadlift can pretty much be carried out effortlessly with the right tool.
One of the most profound benefits of the dumbbell deadlift is strengthening the power of your grip. The average dumbbell is made with hand-sized rods in the middle. This is where the user holds on to when employing a dumbbell. The precise length of the dumbbell’s handle is somewhat instrumental in ensuring that your hands don’t wander about. For example, the barbell has a much longer rod, there by allowing free movement of one’s hand. Where as, the dumbbell only grants you a limited handle and hence makes for a more intentional grip.
Is It Safe to Perform The Dumbbell Deadlift?
The dumbbell deadlift is relatively safe and easy to execute. Since it only requires the use of a pair of dumbbells, it can be carried out in just about anywhere. However, you would do well to be cautious when performing this exercise in order to avoid any possible injuries that may arise from incorrectly executing it.
Types of Dumbbell Deadlifts
There are originally two types of dumbbell deadlifts. One is the classic dumbbell deadlift and the other, the stiff-legged dumbbell deadlift. However, there are spin-offs from these original two types. Others like the suitcase deadlift, staggered, single-leg, single-arm, single arm suitcase, sumo dumbbell deadlift, front-loaded deadlift, kneeling front-loaded, and the straight leg dumbbell deadlift are just a few.
The Classic Dumbbell Deadlift
In order to execute this, get a pair of dumbbells and put them before you. Pick up the dumbbells and stand up straight with your arms stretched downwards before you whilst still holding the dumbbell. Remember to have your legs spread slightly apart from each other. Stand erect without slouching, back straight and try to relax. This is your start position.
Begin your classic dumbbell deadlift by lowering the dumbbell to the ground in front of you. In doing this, bend your knees as one would in a squat positioning each dumbbell in front of each foot simultaneously. Make sure you lower your bum as well with your thighs arched upwards and parallel to the floor.
Still holding on tightly to the dumbbells, the next step is to return to the start position which involves you simply standing up straight with the dumbbells now by your side. At this point, repeat the process all over again as many times as you want to complete a workout set.
Two Handed Dumbbell Deadlift
The Stiff legged Dumbbell Deadlift
This type of dumbbell deadlift is quite similar to that of the classic. The start position is exactly the same as the classic dumbbell deadlift.
The difference here is in the execution after the start position. Whereas the classic has you flexing your knee joints in a squat when lowering the dumbbells, the stiff-legged is so named because you keep your legs stiff (without bending your knees).
You begin the stiff-legged dumbbell deadlift by lowering the dumbbell to the ground in front of you. You do this by pushing your hips backward and lowering the dumbbells with your arms stretched downwards. Your legs (and knees) do not fold in a bend as they remain upright, stiff the entire time.
Grab tightly unto the dumbbells and return to the start position by standing up straight with your arms still stretched downwards. Relax your shoulders and maintain your stance, steadying your balance. Repeat the process from the top to complete a workout set.
Benefits of The Dumbbell Deadlift
As we’ve established earlier, the dumbbell deadlift helps to increase your grip strength. It is more effective to pick up dumbbells that are slightly weighty, but not so much that it becomes a problem. Having done this, you would instinctively need to get a firm grip on the dumbbells in order for you to lift them. This, in turn, improves your grip strength. Nonetheless, it is a workout routine and as such can be expected to work a few muscles. In strengthening your grip, this exercise routine does a mean number in the muscles of your forearm. Muscles such as the flexor digitorum profundus, the flexor pollicislongus and lastly the flexor digitorum superficialis, are all located within your forearm and get a real workout from doing dumbbell deadlifts.
One of the major muscles the dumbbell deadlift exercises is the glutes. The glutes are a three-part combination of what is known to be some of the strongest muscles in the human body. It is made up of the gluteus maximus, gluteus medius, and the gluteus minimus. It is located in the buttocks. Your glutes make it possible to move your hips forward or shift your thigh from side to side. Therefore, engaging in dumbbell deadlifts can cause you to extend your hips. It can also help to keep your back straight like in the case of the stiff-legged dumbbell deadlift.
Another muscle this exercise routine favors is the hamstring. It is one of the posterior muscles that lie in between the knee and hip. The hamstring is delicate and is quite prone to injury, especially amongst athletes. This is why it is important to perform the dumbbell deadlifts. You don’t only get to work out the hamstrings, but you also get to thoroughly exercise your knee joints. This is mostly experienced in the classic dumbbell deadlift.
If you’re wondering if this routine works for your abs, the long and short answer is yes, it does. The dumbbell deadlift works your very core. Your abdominal muscles such as the transverse abdominus, the multifidus, and all the way to the pelvic floor, instantly feel the burn. Since the exercise routine mainly involves keeping a flat back, standing and somewhat squatting before returning to an upright position, it automatically activates your abs.
The dumbbell deadlift is an efficient way to tone your muscles. It is especially popular because it can be performed anywhere. The dumbbell deadlift is essential for strengthening your balance, correcting your posture and fortifying the muscles of your back. It is indeed a simple yet effective exercise routine.
When and Why Should You Use Dumbbell Deadlifts
There would be multiple case scenarios to use dumbbell deadlifts, when faced with a condo gym, with no smith machine or free barbells, I use them as an alternative.
When would I make it a staple?
When a someone cannot lift a barbell. This is a great alternative to a barbell, being they are both free weights, they are a great way to work up to a barbell and generally start at 5 lbs, week by week I would progress my client until we are able to work with a barbell.
Confidence, if you or someone is uncomfortable or intimidated by barbells, 99% of the time a dumbbell will be a less intimidating piece of equipment.
General back issue/hip mobility limitations, generally every day people have some sort of back discomfort, or mobility limitations. When using dumbbells, its easier to get into a deadlift position, this is more up-right and looks a lot like a bottom loaded squat. To execute this, place the dumbbell vertically, in between the clients legs, feet on the outside, have them squat down, interlock their fingers underneath the top part of the dumbbell and perform this variation.
Progressions of deadlifts
Romanian Deadlift (predominantly hinge, requires lower back strength and kinesthetic awareness.)
Single Leg Deadlift (Anti-rotation deadlift, that requires a modest amount of coordination, core, and back strength.)
Deficit Deadlifts (Requires great amount of mobility)
Block Pulls (Great overloading, less range of motion, ideal for a lot of people).