Often deadlift with dumbbells helps us out when we recover from an injury or are not strong enough to work with a barbell. An empty Olympic vulture weighs 20 kg. And it happens that there are no other vultures in the gym. And 20 kg is quite a lot. Therefore, dumbbells are always useful in such situations.
With dumbbells, all the same traction options are performed as with a barbell.
If you are a man and calmly pull 100 kg from the floor, then you don’t need dumbbells. On the contrary, your strength indicators will drop if you deal with lighter weights. But girls are another matter. When a girl comes to the gym, it’s hard for her to do traction with a 20 kilogram bar.
Need less weight.
Sometimes after an injury it is important to begin to bend, it does not matter, on straight legs or bent, with very slight weights. Two small dumbbells are a great option. Lumbar muscles work better than when leaning without weight. The load is on, there is some sense.
We conclude: deadlift with dumbbells is an effective exercise for some.
It will suit you if:
No matter what type of projectile we take: dumbbells, kettlebell, barbell, deadlift remains the same exercise to the same muscle groups.
Depending on what type of traction we have chosen, the stress accent may shift. The muscles work as follows:
Little more muscle is involved.
They help the main working groups and stabilize the body.
In other words, in an exercise with dumbbells, everything is exactly the same as with a barbell. The shell is different, but the technique of movement is the same.
As already mentioned above, with dumbbells you can do all the same versions of rods as with a barbell. However, there are some nuances.
For example, sumo deadlift involves working with significant weights. This is an exercise in powerlifting. The classic stand on bent legs with dumbbells is more suitable for beginner men or girls. Of course, there are 20 kg dumbbells, but with this weight the bar becomes much more convenient.
Therefore, trying to perform heavy types of deadlifts with dumbbells is not practical.
But the dead and the Romanian craving can be fully recommended.
Let's take a closer look at the technique.
We will analyze in detail how deadlift with dumbbells is performed. You can use this exercise at home. Buying a pair of dumbbells is simple and very useful.
These are universal weighting agents. You can do so much with them, so many muscles can be strengthened!
So, let's warm up well. To perform the exercise "deadlift with dumbbells" you need a good stretch in the lower back. After warming up, you need to stretch the muscles slightly to prepare them for work.
The legs are straightened at the knees and at the same time a little relaxed. This way your knees will not snap. They will be held by the strength of the muscles, not the fixative of the knee joint.
It is not necessary to keep the dumbbells in a straight line, you can slightly expand the brushes in a position convenient for you.
To such a level you can do the exercise.
Do 10-12 reps in 3 sets.
Deadlift with dumbbells - exercise on the muscles of the lower back and the back of the thigh, buttocks. It is recommended for girls, men to perform it does not make much sense.
Begin with small weights. The first workout should always be carried out with such a weight that you feel the load, but do not injure your muscles. Then gradually increase the weight until the muscles begin to receive a full load. You kill two birds with one stone: prepare the tendons for the load, and accurately measure the desired weight.
Nuance: dumbbells, starting from a place just above the knee, glide over your legs.
Therefore, put on your pants so as not to leave abrasions. This applies more to exercises with the barbell, as it is heavier than dumbbells, but it is still better to be careful.
For those who do not have enough flexibility to do exercise on straight legs, there is a Romanian dumbbell deadlift. Again, the exercise is for girls who cannot yet work with the barbell.
The weight of the dumbbell should be minimal for the first time.
In beginners, the muscles are not accustomed to the load. The first 3-5 repetitions with heavy weight for them may seem trifling.After the 6th approach there will be a sharp fatigue, and at least 1 more approach.
The correct technique:
You can slightly expand them so that the dumbbell does not go strictly along the front, but partially along the lateral surface of the thigh. In addition to the knees, the starting position is exactly the same as in the previous case.
That is why you do not need to have a good stretch, since you do not have to stretch on straight legs.
We make exhalations on an exhale, and we lower on an inhalation.
The knees bend at a slight angle. You should not sit down - it is not standing on bent legs.
We make all movements smoothly, thoughtfully. It is advisable that you have a mirror in front of you.
You will just keep your head straight while observing yourself.
An exercise in which there is no special meaning, but for the sake of justice it is worth mentioning. Weight too light to load legs and lower back at the same time. Although, if you take dumbbells of 20 kg and offer them to girls or children, this will be a very good load for them.
Consider the classic version of traction:
We take dumbbells and straighten, maximally reducing the shoulder blades.
Since the weight is light, doing 10-12 reps in 3-4 sets.
We strongly recommend starting the classics right away with the barbell. The right technique is developed precisely with it.
The draft "sumo" with dumbbells is an inexpedient option.
Here are some of the most popular mistakes to avoid when doing exercises with dumbbells:
You create an extra load for the muscles that ensure your balance, overload the lower back.
Typically, this phrase helps to remember proper breathing during exercise.
And no other way. We tear off the weight from the floor with our feet, then gradually switch to the lower back.
Like any other strength exercise, deadlift (no matter with dumbbells or barbell) puts a strain on your body. Therefore, listen to your own feelings, and if you feel any of the symptoms listed below, the exercise should be postponed until the problem is solved.
You need to do hyperextension without weight for one month to strengthen your lower back. Stretch your muscles at the same time so that the technique does not suffer from a lack of stretching. Before exercise, you can smear your back with warming ointments, you can also use painkillers. The main principle - do no harm! If the pain remains after a month of hyperextension, you should see a specialist.
It is difficult to offer anything. Try wrapping elastic bandages on your knees. Sometimes this option helps. Sometimes not. Go to a specialist and find out if you have flat feet.
If there is, order special insoles and place them in your gym shoes.
Summing up the article, we can recommend the following: follow the technique, train all the muscles of your body (and not just selected groups) and work in pleasure.
These are the main secrets to success. Doing deadlifts with dumbbells will be a good help for you on the way to a beautiful and strong body.