Dumbbell deadlift-dumbbell deadlift standard action-dumbbell deadlift dynamic picture

Deadlift is a basic movement that everyone needs to practice! It can help you build the back of the legs and hip muscles, and can also improve the smoothness of the entire backside power chain

　　The deadlift methods are also diverse, the most basic ones include barbell deadlift, dumbbell deadlift, curved legs, straight legs, Romanian deadlift, single-leg deadlift, hexagonal barbell deadlift, etc.

　　Today I will introduce dumbbell deadlift!

　　Dumblin can better master the key points and the feeling of exerting force,

　　Dumblin deadlift! It is easier to learn than traditional deadlift. It also provides a good starting position to advance to flexing to a lower traditional deadlift.

　　1. Key points of dumbbell deadlift:

　　At the starting point of the action, hold a dumbbell with both hands! Or hold two dumbbells in both hands, stand up straight and slightly retract back, straighten your chest, press down on your ribs, and tighten your abdomen

　　2. How to start the action:

　　A. Pull the load from the ground and enter the deadlift starting position

　　3. The position of the feet

　　The station distance is narrower than the squat, about as wide as the hips, and the toes face straight ahead. Some players like the outer eight The feet, but be as small as possible - the outer eight should not exceed 15 degrees at most.

4. The dumbbell is close to the body

　　At the beginning of the movement, the dumbbell should be close to the thigh. When descending, the hip joint moves slightly backward to make the trunk lean forward. The knees bend slightly but keep the calf vertically on the ground - the dumbbell should slowly fall against the calf during the entire movement.

　　5. Knee joint slightly bent: As the hip moves backward and the weight drops, the knee bending angle will also increase a little (much smaller than the bent leg deadlift)

　　6. Stable dryness!

　　During the body's resistance, keep your core stable and neutral spine (tightening the waist and abdomen, slightly retracting the shoulders), do not allow the lumbar spine to rotate or the shoulders to stretch forward. Keep the chest and shoulders tightening.

　　The hips move back, and the dumbbells will naturally fall against the calf. During the downward process, you will feel the pulling feeling on the back of the legs. People with excellent flexibility have the ability to lower the dumbbells below the ground. Even so, once they drop to a certain point, your back begins to become round, stop immediately!

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　　Recommended attention:

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