If you know anything about bodybuilding and weightlifting, then you must have heard the word deadlift. The deadlift is one of the most liked, most effective, and most dangerous exercises for rookies. We are not kidding when we say that this lift can be deadly if performed incorrectly.
There are a lot of things that can go wrong with a deadlift, if your form is wrong, you will hurt yourself, if you involve your lower back, then you will go on a long rest, and if you jerk to lift the weight, you might end up on the ground. However, if performed correctly, you will see some enormous changes. To decrease the risk of injury, we have listed down some variants of deadlifts with dumbbells that you can perform with minimum risk and maximum gains. Use this BMI Calculator by Guz Fitness to check if your weight is normal or not.
Dumbbell Deadlift
Dumbbell deadlift is not super challenging, but this is a great exercise for overall power and strength. Start with some weights, stand up nice and tall with a good posture, and hold the dumbbells slightly to the side. It will help you to keep your shoulder blades pinched. Throw your hips back and go down and lift your weights. Now stand tall on each hip, do repetitions like this and feel the burn. The key difference between the deadlift with dumbbells and squats is the hips with the deadlift. You are pushing your hips back and noticing how your back is pretty parallel to the ground. While going down and coming up, breathe in and then out on your way up.
Romanian Dumbbell Deadlift
Here is an exercise to train the hamstrings with the perfect technique. Hamstrings cross both the hip and the knee joint. For Romanian dumbbell deadlift getting a pair of dumbbells, there are few things you need to keep in mind while doing this exercise that you have to keep your core nice and tight. It would be best if you had your shoulder blades organized, and you have to keep your chest up. You do not have to lock out your knees thou, plus make sure that you are supposed to feel the pressure on your hamstrings as you are bending over while doing the exercise. You would feel that nice hamstring stretch. Now hold the dumbbell in front as you go down, feel your hamstring. You do not have to go all the way to the ground, just down enough to where you feel it, then breathe out and pull up flex those glutes on the way up too. You do not have to put all the weight on your toes instead, be more grounded, especially when you have to hinge put more weight on your heels. That is how you do a Romanian dumbbell deadlift.
Dumbbell Stiff Leg Deadlift
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Dumbbell Stiff Leg Deadlift is an amazing hamstrings exercise to build those muscles. To do this, put your feet apart to be hip-width, just like the same deadlift thing here. Pick up the dumbbell, hinge at the hips while keeping a soft knee. That is the key here. It is the soft knee. Many people do a stiff leg deadlift and completely lock their legs. You are going more into a stretch, which is okay, but you have to stretch and load in the muscle. Your soft knee will help you with this. Once you feel a hard a good stretch in your hamstring and you know that if you lower your back is going to start round, that is where you have to stop. Start with the shoulder pull back, tighten your stomach, and make sure your back is locked. Make sure your weight is rooted through your heel.
