How to do Deadlifts with Dumbbells

The deadlift refers to a weight training exercise where a dumbbell or a loaded barbell is lifted off the ground from a stabilized, bent over position. Deadlift is one of the canonical power-lifting exercises with others being bench press and squat. Deadlift is an exercise where dead weight, i.e., the weight without any interia, is lifted off the ground. All the repetitions in this exercise begin with dead weight, which makes it one of the most effective exercises. For this reason, deadlift has been amongst the most feared exercises by bodybuilders. On the other hand, it is highly liked by powerlifters. Deadlift is a mass builder and determines your strength.

Deadlifts are primarily performed using barbells, but can also be done using dumbbells. All the deadlift exercises that are performed using barbells can be replaced by the dumbbells.

But, special caution is required while performing deadlift exercises with dumbbells. A barbell actually distributes the weight equally on both sides of the bar, thereby resulting in equal straining and strengthening of the muscles. Moreover, a barbell is easy to lift, even if overloaded, because of the balance and equal distribution of weight. Plus, the lifter gets ample space to make hand adjustments on the bar, which is otherwise not possible on the dumbbells.

Dumbbells can be used to do deadlifts, but it is recommended that weight should be increased as tolerated. As both the hands move independent of each other, there is high possibility that muscles on either side get more developed, or contrariwise. Some of the powerlifters consider deadlifts to be true test of total strength as a deadlift begins at its most difficult point without any stored elastic energy. With the help of dumbbells, deadlifts can be performed from sides, too. Only problem you can find with dumbbells is the inability to hold at comfortable place and making the correct balance, to perform the deadlifts correctly. Generally, one extremity, either upper or lower, is weaker than the other, and can lift less weight than the opposite one. In case of a barbell, the stronger extremity supports the weaker extremity, and weight gets equally distributed, allowing the lifter to perform deadlifts without much problem. With dumbbells, the extremities move independent of each other, which makes it difficult to lift off the weight, as the weaker extremity does not get any support from the stronger one.

Extra caution should be taken while doing deadlifts with dumbbells, because you are more prone to back injuries in this scenario. As deadlifts are highly effective, performing these exercises wrongly can lead to even serious injuries of the back or other muscles of the body. It is recommended to perform Deadlift With Dumbbells only under supervision of your trainer.

 

 

Adding Deadlifts to Your Physical Fitness Program

Article by Jonathon Hyatt

Adding Deadlifts to Your Physical Fitness Program – Health

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After the squat, the deadlift might just be the most important exercise for physical fitness. It’s such a basic movement, yet it involves almost every muscle in your body. Even better, most trainees can deadlift more weight than with any other exercise! No matter your current goals, this is one move you’ve got to be doing. Here are a few ways you can add deads to your own lifting program.

Heavy Lifting for Mass

Heavy deadlifts will put slabs of muscle on your back like no other exercise. They’ll also stimulate new growth in your quads, hamstrings, traps, and even biceps. If you have one day per week for training your back, try getting a few heavy sets in before your pull-ups and rows. If you train your upper and lower body on separate days – or if you train every muscle at every session – rotate deadlifts in with your other leg exercises.

Deadlifts for Fat Loss?

Most people don’t think of heavy lifting as good exercise for fat loss. However, it’s FAR more effective than cardio can ever be! Heavy deadlifts activate muscles all over your body, and they have to work hard to move all that weight. This is metabolically demanding, and you’ll burn hundreds more calories for hours after a good training session. However, you’ve got to focus on deadlifts and other “big” movements. Curls, raises, and other isolation exercise are not very demanding, and they will have minimal impacts on your metabolism and body composition.

Condition with High Reps

If you’ve got great form, then deadlifts can actually be a good conditioning tool, as well. While sets of five or six are great for building muscle, high reps will tax your cardiovascular system like nothing else. When it’s too rainy to run – or you just don’t have time to hit the track – try knocking out a few sets of twenty with short rest periods. Just make sure you keep your back in a safe position when you start to get fatigued.

Tips for Perfect Form

Despite its simplicity, there are still several important form tips for the deadlift. Make sure you understand this advice before including deadlifts in your physical fitness program.

*Keep your lower back in a safe position. Arched or flat is fine, but a rounded back will inevitably lead to injuries.*Lift with your whole body. Make sure you’re engaging your hips, quads, and hamstrings in addition to your back.*Pull back. You should think about pulling the weight “backwards” as you get it off the floor. This keeps the bar as close to your body as possible, making for a faster, smoother rep.*Mix your grip. Once you start deadlifting some heavy weights, you’ll need to alternate the directions your palms face when you grip the bar. This keeps it from rolling out of your hands.

But of all these physical fitness program tips, the most important is to not overdo it – an injury could end your ability to workout at all. Take it slow and know your abilities.

About the Author

After the squat, the deadlift might just be the most important exercise for physical fitness. It’s such a basic movement, yet it involves almost every muscle in your body.

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Jonathon Hyatt

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