Find out why many lifters choose to do this type of deadlift? And what muscle groups we focus on during this movement. The dumbbell deadlift is a basic movement that focuses on strengthening your back and abdominal muscles. To reduce the risk of injury, you need to master the technique of performing this effective movement.
The exercise engages the large glute, back extensors, and hip flexors. When you lean forward, you can feel the stretch of the above muscles well.
Also involved in the work are the trapezium, the large round and rhomboid muscle. Since this movement promotes a powerful hormonal response of the body, it should be performed by all athletes, regardless of their degree of fitness.
Dumbbell Deadlift Technique
Take a sports equipment in your hands with your feet shoulder-width apart. Bend your knees slightly, and the lower back should have a slight deflection. You should drop the pelvis slightly forward and the deflection in the lower back will appear by itself.
Bend down without bending your knee joints while inhaling. Make sure that your arms are always straight and your lower back is arched. Start mastering the movement at a slow pace so as not to disrupt the technique. Exhaling air, start moving in the opposite direction.
Violations of technique in this exercise can cause serious damage to the spinal column. If you have previously had a spinal injury, then you should not use a lot of weight to avoid relapse.
Also, the risk of injury increases significantly when the back is rounded. It is in this position that the maximum load falls on the spinal column. The lumbar region is heavily loaded.
Professionals work with large weights and often use a weightlifting belt when doing deadlifts with a dumbbell. At the same time, you must remember that this type of ammunition is designed to support the abs, not the spine.
It is common to find athletes using a different grip when performing a movement. It can also cause injury as it creates additional torque. To reduce the risk of injury, we recommend changing the turn of the hands in each set. After exercise, the body needs about ten days to fully recover and in order to progress and not get injured, you should not do it very often.
The main mistakes when doing deadlifts with dumbbells
First of all, you need to warm up properly. Perhaps you are already tired of the frequent mention of this, but this is a very important part of the training and you cannot neglect the warm-up.
Very often, novice athletes do not monitor the position of the back and, as a result, it becomes rounded. If you cannot avoid this, then, most likely, excessive weight of the sports equipment was used. Another popular mistake is not pulling the pelvis back. As a result, a large load falls on the shoulder girdle. We can also advise not to bend deeply forward, so as not to damage the ligaments and muscles of the lumbar spine.
Dumbbell Deadlift Tips for Athletes
It is very important that the dumbbells sit on the sides of the body and move along the legs. This movement is as natural as possible and does not place heavy stress on the joints.
Let us remind you once again that the lower back should have a slight deflection. When you cannot support it, then decrease the amplitude without bending very low. If you have an injured lumbar spine, then you should refuse to perform the movement.
You can familiarize yourself with the technique of performing deadlifts with dumbbells in this video:
