Dumbbell deadlift-Dumbbell Romanian deadlift GIF diagram tutorial

Deadlift is a basic movement that everyone needs to practice!

There are also many ways to pull the deadlift. The most basic ones include barbell deadlift, dumbbell deadlift, curved legs, straight legs, Romanian deadlift, single-leg deadlift, hexagonal barbell deadlift, etc.

But have you tried dumbbell deadlift?

Dumbbells can better master the key points and exertion of the deadlift.

Dumblins can better master the key points and feelings of the deadlift.

Dumblins can greatly limit the width and angle of the grip. However, using kettlebells for deadlifts can not only bring the same muscle stimulation to the waist, back and buttocks, but especially the stimulation to the biceps femoris. This is when using barbells It is completely impossible to do it.

> Dumbbell Romanian deadlift!

Romanian deadlift is more training to the back muscles and hips of the back chain than traditional deadlifts, because the bottom position is only flexed to about 20 degrees.

It is easier to learn than traditional deadlifts, and it also provides a good starting position to improve to flexion to a lower traditional deadlift.

1. Key points of dumbbell deadlift:

At the starting point of the action, hold two dumbbells with both hands, stand up straight, tighten the shoulder blades slightly, straighten the chest, press down the ribs, and tighten the abdomen

2. How to start the action:

A. Pull up the weight from the ground and enter the deadlift Start posture

3. The position of the feet

The station distance should be narrower than the squat, about the same width as the hips, and the toes should face straight forward. Some players like to have eight legs, but they should be as small as possible - the outer eight legs 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 back and let the torso 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 back and the weight drops, the knees will also increase by one Point (far smaller than bent legs deadlift)

6. Stable torso!

While the body is in resistance, keep your core stable and the spine neutral (the waist and abdomen are tightened, and the shoulder blades are slightly retracted). Do not allow the lumbar spine to rotate or the shoulders are stretched forward. Keep the chest and shoulders tightened.

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 barbell to the middle of the calf (even lower the barbell all the way to the ground). Even so, once it reaches a certain point, your back begins to become round, stop immediately!

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