Home » Fitness Exercises » Top 5 Dumbbell Deadlift Benefits & Muscles Worked [Ultimate Guide], 6 Best Booty Band Resistance Bands for Glutes Review 2020, How to do Lunges Properly for Bigger Glutes: Lunges vs Squats, Smith Machine Squat vs Barbell Squat [Which is Better? Stiff-Leg Deadlift Variations Stiff-leg deadlift with dumbbells. Dumbbells and kettlebells will be significantly easier to balance in one hand due to their shortened length and structure, and they’ll also usually allow you to load up the movement with less weight. The benefits of the dumbbell deadlift and the barbell deadlift are many when it comes to building strength and muscle mass. (Image credit: iStock) Pick up a pair of dumbbells with an overhand grip and hold them in front of your sides. Following a similar movement to the barbell deadlift, dumbbell deadlifts will have you lifting two separate weights from the floor with the power of your lower body. That’s where variations can step in and spice things up! In this way, you are keeping constant tension on the muscles and thus have turned what is normally a strength-building exercise into a very effective muscle building exercise to build bigger quads, hamstrings, and glutes. Learn the proper dumbbell deadlift technique to get the most out of your workout. The traditional dumbbell deadlift primarily focuses on the quads but also generates a good amount of glute muscle activation due to the deeper squat motion. This unique exercise is a worthy addition to your training toolbox. 4: 1-Leg RDL (Romanian/Stiff-Legged Deadlift) Similar to the dumbbell deadlift we’ve just gone through, this single-leg deadlift variation will really grow and strengthen your hamstrings and glutes, with the added challenge of one leg doing all of the hard work. The Best Deadlift Exercise . Place two dumbbells on the floor in a vertical position. The straight answer to this question is barbell deadlift. Deadlifts… known as the #1 strength building exercise, but also for building great hamstrings and powerful glutes! The Trap Bar Deadlift is easier to perform than the standard Deadlift because you stand in the middle of the weight instead of holding it in front of your body. And don’t tilt your head back when you pull back up. Here are 3 variations of the dumbbell deadlift and how to perform them: Romanian Dumbbell Deadlift. Besides using up very little space, dumbbells are also much more affordable. Your hamstrings and glutes will thank you. Variation 3. Some believe that throwing your hips forward is the same thing. The dumbbell deadlift exercise is a dynamic multi-joint exercise that builds strength in the lower body as well as the back, shoulders, and core. Now slowly raise your hips and shoulders at the same range while maintaining a straight back. Then, you extend your hips to do the deadlift. The single leg dumbbell deadlift is very similar to the stiff leg deadlift. Your Butt Is Gonna Grow After Doing These 10 Deadlift Variations. Maintain a neutral spine and head position throughout the lift. DUMBBELL DEADLIFT. Bend your knees and hinge at your hips to lower your body. Hinge at the waist, sending your booty back and keeping your back flat, core engaged, and dumbbells close to your legs. This means after each lift, you then lower and drop the weight back down to the floor, pause a second or two and then lift again. Doing stiff-legged dumbbell deadlifts, single-leg dumbbell deadlifts and Romanian dumbbell deadlifts are all quite straightforward and easy to learn. Single leg dumbbell deadlift: For this variation, you raise one leg off the ground and then extend it backward. Dumbbell Sumo Deadlift Variations. Instead, try to keep the dumbbells close to your shins to lift with proper form. While keeping your back and head in a neutral position at all times and your shoulders pulled back and chest out, while actively bending your knees, lower the weights in front of you until they are only a few inches from the floor. Deadlifts with dumbbells or kettlebells are kind of pointless unless you’re doing single-leg variations. Kettlebell or Dumbbell Variation . 3. The Romanian deadlift keeps constant tension on the targeted muscles as opposed to the traditional style deadlift. As great as the deadlift may be, however, it can become a little stale after a while and it may be necessary to impose a different demand upon your body. The muscles worked for the stiff leg dumbbell deadlift are the glutes and hamstrings as the primary with marginal lower back and quad muscle activation. Far too often, lifters tend to rush through the dumbbell stiff leg deadlift on the way down. Walkout, and hinge at the hip by pushing your hips back. But you may find difficulty performing these variations with the barbell. Dumbbell Romanian Deadlifts: This is basically the same movement as the Romanian deadlift, except that it is performed with dumbbells. The Romanian deadlift is basically a traditional deadlift but without letting the weight ever touch the floor between reps. Barbell deadlift variations (conventional, sumo, trap bar); Other posterior chain compound exercises (Good Mornings, Romanian Deadlifts, Stiff-Leg Deadlifts) Good Morning. Stand upright in the hip-width stance with holding a dumbbell in your right hand with a neutral grip. Dumbbell deadlifts not only help build muscle and strength but they also contribute to improving your grip while allowing the joints to move more freely than a barbell would. Yes. Unrack the bar setup in a low bar position. Using dumbbells to perform deadlifts provides you with much more flexibility, and thus more exercise variations. This study was done to check the muscle activation when performing the Deadlift exercise and its variants. Variations On The Dumbbell Deadlift. Keep your elbows between your knees. Keep your core tight, back straight, chest up and eyes looking forward. It’s understandable to get a little bored with doing the same exercise time and time again. You’re lifting weight with keeping your legs as straight and stiff as possible. Repeat the process for the second rep without leaving the dumbbells on the floor. That’s where variations can step in and spice things up! Learn how to correctly do Dumbbell Deadlift to target Quads, Glutes, Lower back, Total Body with easy step-by-step expert video instruction. Body parts Glutes, Hamstrings, Lower Back, Quads, Total Body The dumbbell deadlift exercise is a dynamic multi-joint exercise that builds strength in the lower body as well as the back, shoulders, and core. For example, when performing the traditional deadlift you would typically position your hands directly ahead of you around the barbell. Standing straight and holding one dumbbell in front of the leg you will be working out, hold on to something with the other hand for support. Dumbbells allow a greater range of motion and also enable you to modify workout movement. Would you be interested in learning more? The same goes for your head position. In which case, I would recommend the barbell deadlifts. Always keep your back and head neutral when performing all deadlift variations. Rushing the Motion. But this method is incorrect and can cause more strain on your lower back. As you grabbed the dumbbells, slowly raise your shoulders and upper body without bending your elbows (arms should be straight). Some deadlift variations such as the single-leg deadlift, suitcase deadlift, the staggered deadlift can easily be done with the dumbbells. Suitcase deadlifts are a variation of conventional deadlifts. With the standard suitcase deadlift, this becomes a powerful move for training the core. You can either bring the weights completely down to the floor and pause a second, or just shy of touching the floor raise back up to the upright position and repeat. Safety — due to dumbbell deadlifts being easier to learn and maintain proper form, they tend to be much safer to perform. Unlike the barbell, you can easily adjust your hands or wrist angle to a position that is more comfortable for you. There are different variations of deadlift you can do with only a pair of dumbbells. In a home workout series of dumbbell exercises, here’s a new article for you. Is there a better way to do deadlift exercises to build bigger glutes and hamstrings? In this article, we’ll break down how to do, the benefits, muscles worked, and the variation of the dumbbell Romanian deadlift. By doing it, you can engage your hamstrings, quads, glutes, and lower back muscles, just like the barbell version. Thus, it’s more about building strength than building bigger glutes or hamstrings. To do it, hold a pair of dumbbells in front of your legs, palms facing your thighs. In case you have one side than the other, then you can use dumbbells to work more on your weaker side. Your arms should be straight and palms facing your body. Feel your glutes push our behind you and actively concentrate on producing a good stretch in your glutes and hamstrings as you lower your weights to the floor. So if you looking to pack on some size to your glutes, this would be a good deadlift variation to add to your workout routine. This, in turn, can put less stress on your wrists or even shoulders when performing heavier routines. Here’s how to do it: Grab a pair of dumbbells, held in front of you, palms facing you. As a result, this could lead to unwanted injuries to the elbow or bicep tears. Repeat for 6 to 12 reps and 3 to 4 sets, or whatever workout routine you may be following. Keep your core tight during the whole lift. But also gives you the opportunity to use the other free hand to support your balance. The best position for this movement would be to position the dumbbells to the outside of each leg and gripping the dumbbells with your palms facing your legs. So without thinking much, just start doing the different dumbbell deadlift variations at home and let me in the comment how helpful this post is. With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. You will still be using dumbbells but doing a Romanian deadlift with them. Loading up a few 45s on each end of a barbell not only looks impressive but also sounds impressive when dropped between reps. That aside, deadlifts also serve a greater purpose. But if you only have access to the dumbbells or you want to try the dumbbell variation, then this will be one of the best compound exercises for you. This does not add any additional cost to you but helps me provide you with great content like this. *This deadlift variation using dumbbells + resistance band WILL have you feeling awesome!! This is especially true for basic movements such as squats, bench presses and deadlifts. Squeezing your glutes at the top of each exercise is a great way to keep your glutes activated. Suitcase Deadlift Guide: Show The Romanian Deadlift is variation that specifically strengthens the hip extensors and spinal stabilizers (also addressed in a previous Technique Series article). Here are 3 variations of the dumbbell deadlift and how to perform them: Romanian Dumbbell Deadlift. Single-arm dumbbell deadlift: This variation is done by placing one dumbbell between your legs, and then followed with a press and pull motion. But in case, you don’t have a barbell and weight plates with you. Step 3: Keeping a slight bend in the knees, use your hamstrings to pull your hips back to standing and the dumbbells to waist height. Your palms should be facing your body. Below we’ll see some of the important benefits of doing deadlifts with the dumbbells. While hinging at the waist, keep your knees slightly bent, and lower the weight to within a few inches off the floor. And then you have athletes and powerlifters whose primary concern is strength and power. A better method is to concentrate more on squeezing your glutes. Single-Leg Deadlift. So if you looking to pack on some size to your glutes, this would be a good deadlift variation to add to your workout routine. However, that does not necessarily mean it is the better choice. A trick is to concentrate on keeping your chin in the same position throughout the entire exercise. This motion puts more stress on the glutes and quads. Perform deadlifts for both legs individually. You’ll know if you’re not hinging properly if you are feeling most of the tension in your lower back rather than your glutes and hamstrings. A dumbbell deadlift is a spin on the deadlift, one of nine foundational movements in CrossFit. At the time of lifting the weight off the ground, drive with your heals and squeeze your glutes and then push your hips forward and return to the standing position. The muscles worked for the Sumo dumbbell deadlift are also the glutes and hamstrings as the primary with marginal lower back and quad muscle activation. When it comes to the range of motion, dumbbells are always the best workout equipment. More and more women are more and more into the squat and deadlift exercise craze for building bigger glutes. Repeat. Foot placement should be approximately shoulder-width apart. Unlike the Romanian dumbbell deadlift, be aware that you will be concentrating more on the negative execution for the stiff leg deadlift. The muscles worked for the single leg dumbbell deadlift are also the glutes and hamstrings as the primary with marginal lower back and quad muscle activation. Step 2: Bend over and pick up the weights, keeping your core tight and back straight. Keep your arms straight. 2. Leaning Romanian Deadlift. Dumbbell stiff leg deadlift: For this variation, you keep your knees stationary and then lower the dumbbells until they are over the top of your feet. Save my name, email, and website in this browser for the next time I comment. So keep reading this. You can squat much lower with the dumbbells than you can with a barbell. Place two dumbbells on the floor in a vertical position. The traditional dumbbell deadlift primarily focuses on the quads but also generates a good amount of glute muscle activation due to the deeper squat motion. The lifter will be challenged to stabilize on each leg independently throughout the movement. Stand with feet hip-width apart with your one leg slightly behind so your stance is staggered. Before touching the floor, drive straight back up using your quads while keeping your back and neck neutral, and squeeze your glutes in the top position. Thus, resulting in muscle growth. Conventional deadlifts are done with a barbell or set of dumbbells and act to target and work the lower back, calves, forearms, glutes, hamstrings, lats, middle back, quads and traps. Hold for a couple of seconds then reverse the movement and repeat the same steps for the second rep! Doing that will keep your glutes active throughout the workout as well as stabilize the pelvis and help the. While the dumbbell stiff leg deadlift targets this group as a whole, it especially works the gluteus maximus, which is the largest of the three muscles. May 4, 2016 Men's Health. Unilateral training gives you the added benefit of better targeting a specific muscle. So for them, a combination of both dumbbell deadlifts and barbell deadlifts may be the preferred option. The traditional dumbbell deadlift is very effective at activating the glutes and quad muscles. According to a study published this year in February, healthy and trained participants were assigned to perform deadlift exercises who don’t have injury issues at least for six months before measurements. It's unlike any other type of deadlift. How to do Dumbbell Romanian Deadlift: Step 1: Start with the dumbbells on the floor in front of you, feet shoulder-width apart. Obviously, the better choice for them would naturally be the barbell deadlifts. An option you do not have when using a barbell. Some deadlift variations such as the single-leg deadlift, suitcase deadlift, the staggered deadlift can easily be done with the dumbbells. 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