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. Always keep your knees slightly bent when performing the stiff leg deadlift and the single leg dumbbell deadlift. Some believe that throwing your hips forward is the same thing. Dumbbells by far offer more flexibility and increased motion and exercise variations than barbells. For these, your knees remain fixed in a soft, or slightly bent, position and all the movement comes from your hips. These dumbbell exercises are ideal for targeting your quads, glutes, or hamstrings. Again, it is best to position your feet hip or shoulder-width apart. Position your feet wider than shoulder-width apart with toes pointing slightly outward. The single-leg dumbbell deadlift is an exercise with dumbbells simliar to deadlifts. You may also want to check STACK for more tips on proper form and how to avoid more common deadlifting mistakes. Simply put, the better deadlift is the one that best suits your individual needs and fitness goals. You will raise your non-active leg off the floor when lowering the weight and drop it back down again when you raise back up. For the greater fitness population, I would say that the dumbbells offer far more advantages. This can compromise your form and cause your back to round forward. But it’s also the least conventional way to do this exercise! This, in turn, can put less stress on your wrists or even shoulders when performing heavier routines. 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. Lastly, dumbbell deadlifts will help you work on your grip strength, which can be difficult to maintain especially if you’re lifting heavier weights. Dumbbell Sumo Deadlift Benefits You’re probably wondering what the benefits of dumbbell sumo deadlifts are. Obviously, the better choice for them would naturally be the barbell deadlifts. This puts more emphasis on your glutes and hamstrings and less on your lower back. Mike Samuels started writing for his own fitness website and local publications in 2008. Stiff leg Deadlift has been a part of leg workout for most of the professional bodybuilders. Each exercise varies only slightly in execution, but all work the muscles they target very effectively. Barbell and dumbbell deadlifts can help to prevent injury due to the specific muscles they strengthen. 3. So let’s check out the many benefits dumbbell deadlifts have to offer. The benefits of the dumbbell deadlift and the barbell deadlift are many when it comes to building strength and muscle mass. It will work your full posterior chain, including your back, legs and core, in one movement.If you’re serious in any way about putting on … Except for the simple fact that you are only using a single leg. When it comes to the benefits of the dumbbell Romanian deadlift, I feel I should cover Romanian vs conventional deadlift in general and dumbbell vs barbell Romanian deadlift. A great exercise to build overall body strength! Second, increasing the strength of your posterior chain corrects muscle imbalances. Many make the mistake of going too heavy. I first read about dumbbell deadlifts in the late 1980s in an issue of The Steel Tip, a newsletter from Ken Leistner, DC, a strength-training writer, personal trainer, strength … The Sumo dumbbell deadlift is another great way to target your glute muscles. This does not add any additional cost to you but helps me provide you with great content like this. Among the main muscles worked when performing dumbbell deadlifts are your glutes. Furthermore, when performing the Romanian deadlift you do not squat as you do with the traditional deadlift, and you hinge at the waist while simultaneously bending at the knees. For an even more core-orientated dumbbell deadlift, strength coach Tony Gentilcore recommends the suitcase deadlift. However, if not, or you just need a refresher, the following will give you a quick step-by-step on how to perform each exercise correctly to achieve the best results while also keeping it safe. Drop slowly and feel the stretch in your glutes and hamstrings on the negative, and slowly return to an almost upright position and repeat. The stiff leg deadlift is by far the most popular deadlift, especially among females when it comes to building bigger glutes. The main core muscles working are your deep stabilizing ones -- the transverse abdominus, multifidus and pelvic floor. So now what if I told you that using dumbbells could be even more beneficial and could provide you with more advantages and flexibility and exercise variations than using just a barbell. If you’re ready to add more resistance or just don’t have dumbbells on hand, you might prefer to do the weighted barbell or Smith machine … For example, when performing the traditional deadlift you would typically position your hands directly ahead of you around the barbell. 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. To do a dumbbell deadlift right, start by standing over the barbell with your feet under the bar. Guys, on the other hand, are mostly concerned about how much weight they can lift. Performing this nonstop for 6-10 reps with constant tension on your muscles creates what is known as hypertrophy. The posterior chain means the often neglected muscles of the back half of your body (because you cannot see them in the mirror.) However, with the DB deadlift, you can position the bars at any rotation. I personally believe dumbbell deadlifts to be more beneficial overall than barbell deadlifts. The lift engages all of the major muscle groups, according to exercise physiologist Kevin Farley. And that is to build mutant strength. The Sumo Dumbbell deadlift will target your glutes differently and in most cases help you feel the stretch more easily since your feet are positioned much wider apart than any of the other deadlifts. If you don't have access to a barbell, however -- perhaps because you train at home, or your gym doesn't have any -- you can still perform deadlifts by switching to dumbbells. Thus, its main function overall is still to build strength and not build muscle. Then when executing the exercise you would lower the weight to only a few inches off the floor without it touching, and immediately raise back up again and repeat. Keeping your head and back neutral and shoulders pulled back, with a slight bend in the knees slowly hinge at the hips and bend over lowering the weights just short of touching the floor. Strengthen gluteus and hamstrings is one of the important benefits of the Romanian dumbbell deadlift. I strongly believe in using one dumbbell over two since it is safer and adds more stability to the exercise. One of the biggest challenges when performing dumbbell deadlifts, particularly when using a heavy weight, is maintaining your grip. Basically, don’t bend your head back to look up when lowering your weights. You'll also engage your core throughout the movement, so it can … Strong gluteal and hamstring muscles help in other exercises like running, jumping, squatting and deadlifting. The downside to this, however, is that you may find your grip gives out before your lower body gets a significant workout. Also, the lift will help strengthen your entire core and stabilizer muscles, which are also important factors in our posture. Since the deadlift targets the lower back and hamstrings it can help to reduce injuries to these areas. Reach down to grab the dumbbell using one hand, keeping your back arched and abs tight. Increase more power and strength than dumbbells. Using dumbbells can give you more flexibility to control the position of the weights you would otherwise not have with a barbell. The Deadlift works your lower and upper body, including your back muscles. He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International. Try to sit back a little more and keep the weight on your heels. Still not sure you want to include dumbbell deadlifts in your strength training workouts? Everyone and anyone benefits from deadlifting. The Deadlift works more muscles than any other exercise, including the squat. Like any compound free-weight move, dumbbell deadlifts work your core, but just as with your grip, the strain on your core is greater with … You must keep your knees locked in a slightly bent position. Then you have your professional bodybuilder who may be more interested in building muscle mass but also gaining strength. At the same time, this exercise also has various benefits for the health of the back and can positively influence the attitude. 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