Additionally, you also have the option of using 1 or 2 dumbbells for this exercise. Don’t let the dumbbells start out in front of your shins. Complete 2-3 sets. Hold either one or two dumbbells straight down in front of you and then lower and raise the weight the same as you would when performing the Romanian Dumbbell Deadlift – actively bending at the knees. This exercise is very similar to the Romanian deadlift. For a real grip challenge, wrap the dumbbells with towels to make them larger. It is no longer necessary to disassemble and add pancakes between each approach if you are doing an exercise in the gym. And don’t tilt your head back when you pull back up. Keep weights pulled in at the front or side of your legs and not out in front of your body. This type of deadlift can only be done with dumbbells. The truth is lean muscle mass raises your resting metabolic rate, which helps to burn extra calories while the body is at rest. The Romanian deadlift is basically a traditional deadlift but without letting the weight ever... #2 Stiff Leg Deadlift. The sumo dumbbell deadlift is no exception here. The Romanian deadlift keeps constant tension on the targeted muscles as opposed to the traditional style deadlift. The main muscle groups that are worked are: your quads, hamstrings, glutes, upper and lower back muscles, rear deltoids, core and stabilizer muscles, and also your forearms and hands. The back is straight, the neck is in a natural position (look in front of you). Between each rep try squeezing your glutes at the upright position before lowering the weight again. Thus, it’s more about building strength than building bigger glutes or hamstrings. Required fields are marked *. The Best Power Lifting Routines For Over 50. At some point you might not be able to stop from hitting your legs because your shoulders just aren’t strong enough.

Proper form not only includes a neutral back and head position but also keeping your shoulders pulled back and your chest out. Always keep your back and head neutral when performing all deadlift variations. The muscles worked for this deadlift are primarily the glutes and the hamstrings. Depending on his mood, he's into weight training, running, bodyweight exercises, and hitting the heavy bag.

To simplify, you would hinge and semi-squat until the weight is only a few inches from the floor and immediately return to the upright position and repeat. They use 27mm handles all the way up to the heaviest size, 150lb. The knees do not need to be fully extended, the lock will load the joint, which will negatively affect both its condition and movement efficiency. In this article, we’ll break down everything you need to know about the dumbbell deadlift. I have included a video from the team at Bowflex with a quick demonstration of how to correctly perform the dumbbell deadlift below.