If you are a novice to strength training, then deadlifting is one of the most natural movements to learn and incorporate into your workout regime, this is because there are chances that you may have performed the Dumbbell deadlift without even knowing it.
The Dumbbell deadlift is a functional movement that gives you incredible results when some consistently. This exercise is especially great for people who have a stagnant desk job and don’t have any activity in their life, and it helps with your posture as well.
Conventional Dumbbell Deadlift Variation:
The regular deadlifts strengthen your posterior chain, and that includes your lower back and glutes, and hamstrings. You will also get your core involved throughout the movement, and this will improve your core strength as well. However, it would help if you learned how to master this move correctly because by having the right form you can avoid lower back injuries in the gym or while doing menial chores like lifting stuff.
You can quickly get a lower back injury when you don’t focus on the spine during the movement or if you allow yourself to lift when you are not ready. It is vital that you maintain a neutral spine during the deadlift, this means that you shouldn’t curl or arch your back when performing the exercise.
If you are new to the exercise, then you will have to start with light weights until you are comfortable with the movement. You can progressively increase the load. If you want to scale down, then don’t reach for the dumbbell as far down as you go. To make it even more difficult, you can change the foot position to a staggered stance and try a single leg deadlift.
How to Do A Standard Deadlift?
Firstly, you will have to stand with your feet, hip-width apart, hold the dumbbells in front of the hips with your palms facing your thighs.
Squeeze the shoulder blades together and keep the spine in a neutral pose. Inhale and hinge your hips then knees, once you do that lower the dumbbells along the front of your legs until the torso is parallel to the ground.
Exhale and drive through the midfoot and return to standing pose, maintain a neutral spine and keep the dumbbells close to the body throughout. Fully extend the hips and knees, and squeeze the glutes while you come back to full form.