Exercise Tutorial: Dumbbell Deadlift
Revised by Stephanie Zaban (Registered Kinesiologist & Masters of Kinesiology)Table of Contents
What Is a Dumbbell Deadlift
The Dumbbell Deadlift 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. The Dumbbell Deadlift is assumed to have been born in the gym, owing to the fact that it bears significant similarities with the barbell deadlift.
Nonetheless, the deadlift itself can be performed with just about any object you can find. From the kettlebell to the medicine ball, the deadlift can pretty much be carried out effortlessly with the right tool.
How to Do Dumbbell Deadlifts
The Dumbbell Deadlift is a simple exercise to learn and perform. Follow these steps to learn how to execute the Dumbbell Deadlift.
Pick up a dumbbell in each hand and stand up straight. Your arms should be extended, and dumbbells positioned in front of the body around the hips. Your feet should be about hip-width apart. This is the starting position.
Begin the Dumbbell Deadlift by lowering the dumbbells towards the ground in front of you. When doing this, push your butt back to lower the torso while maintaining a straight spine and bending the knees. Each dumbbell should be positioned in front of each foot simultaneously.
When the dumbbells reach ankle height, drive forwards with the hips to bring the body back to the upright starting position. Repeat this process as many times as you want to complete a workout set.
Dumbbell Deadlift Form
It is imperative to execute the correct form during the Dumbbell Deadlift. Failure to do so can result in injury, or training an improper movement pattern which can be challenging to fix. Follow these cues to achieve the proper Dumbbell Deadlift form:
Keep the hips, knees and ankles in alignment
Balance your weight in the midfoot (avoid lifting the heels and toes)
Maintain a neutral spine
Keep the shoulders down and back
Avoid rotating the dumbbells
Keep your gaze looking forwards
Dumbbell Deadlift Muscles Worked
The Dumbbell Deadlift engages many muscles in the lower body. These muscles include
Why Is the Dumbbell Deadlift Useful
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, thereby allowing free movement of one’s hand. Whereas, 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 a pair of dumbbells, it can be carried out just about anywhere. However, please remain cautious when performing this exercise and maintain the proper cues in order to avoid possible injuries that may arise from incorrect execution.
Dumbbell Deadlift Variations
There are two types of Dumbbell Deadlifts. One is the classic Dumbbell Deadlift and the other is the stiff-legged Dumbbell Deadlift. However, there are variations between the 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 to name.
Dumbbell Deadlift Benefits
One of the major muscles of the Dumbbell Deadlift is the glutes. The glutes are a three-part combination of what are known to be some of the strongest muscles in the human body. It’s made up of the Gluteus Maximus, Gluteus Medius, and the Gluteus Minimus. Your glutes make it possible to move your hips forward or shift your thigh from side to side. Therefore, engaging in Dumbbell Deadlifts will cause you to extend your hips.
Another muscle the Dumbbell Deadlift favors is the Hamstrings. 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 Dumbbell Deadlifts. Not only do you work the hamstrings, but you also get to thoroughly exercise your knee joints. This is mostly experienced in the Classic Dumbbell Deadlift. Click here to check out more hamstring exercises.
Another benefit of the Dumbbell Deadlift is the engagement of the abs! The Dumbbell Deadlift recruits your entire core. Your abdominal muscles such as the transverse abdominus, the rectus abdominus, and the pelvic floor are engaged. Since the exercise involves maintaining a flat back, standing and somewhat squatting before returning to an upright position, it automatically activates your abs.
Finally, the Dumbbell Deadlift is an efficient way to target multiple muscles in the body. It’s popular due to the fact that it can be performed anywhere. The Dumbbell Deadlift is essential for full-body strengthening, improving balance, correcting posture, and fortifying the muscles of your back. It is indeed a simple yet effective exercise.
When and Why Should You Should Dumbbell Deadlift
There are many cases when you can resort to doing Dumbbell Deadlifts, such as when training in a condo gym, with no access to a smith machine or free barbells...dumbbells are always a great alternative.
When would I make it a staple?
When someone cannot lift a barbell. This is a great alternative, as free weights are easier to maneuver. They’re a great way to work up to a barbell and I generally start my clients with a pair of 5 lbs dumbbells minimum, and week by week we progress until we’re able to work with a barbell.
Confidence is needed. If you or someone you know is uncomfortable or intimidated by barbells. 99% of the time a dumbbell will be a less intimidating option.
Progression of the Dumbbell Deadlift
Romanian Deadlift (Predominantly hinge, requires low 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 a great amount of flexion and mobility)
Block Pulls (Great method for overloading, less range of motion, work on any weaknesses with your classic barbell deadlifts).
Common Mistakes to Avoid During the Dumbbell Deadlift
One of the most important steps that the majority of individuals often overlook is how to properly perform a hip hinge before attempting loaded deadlifts.
Increase weight gradually. Form often breaks when individuals perform dumbbell deadlifts with heavier weights than they are accustomed to. To avoid this, remember to start with a comfortable weight and progressively increase it on a weekly basis (e.g., 2.5 lbs, 5 lbs, etc.).
Ensure core muscle activation. Often, we neglect bracing our abdominal muscles before performing a hip hinge. Practice bracing techniques without weight, then gradually incorporate it during the hip hinge movement, gradually progressing to heavier weights.
