The technique of performing deadlift with dumbbells is not much different from the classic exercise with a barbell, but there are nuances. Exercise contributes to the development of stabilizer muscles and directly affects performance. Romanian traction, sumo and the classic version are performed with dumbbells. The correct implementation of the exercises will be discussed in the article.
Muscle involved
Classic deadlift with dumbbells or barbell is a basic exercise. It is believed that 90-94% of the muscles of the whole body are involved in the execution.
The load is static in nature, but do not belittle the dignity of the exercise because of this. As for the dynamic, its effect varies depending on the type of exercise.
Classic version
The quadriceps of the thigh, buttocks and a group of extensor muscles of the spine (spinous, iliac-rib and longest) are being developed. The development of the latter is especially important: the inflated “pillars” protect the spine from injuries under load and lift the broadest muscles from the inside, visually increasing the width of the athlete’s back.
Sumo
First of all, hip adductors are strained - they are located on the inner surface of the thigh, forming a layer of tissues responsible for pulling the legs to the middle of the body. Adductors - a group of adductor fibers, consisting of long, short, comb, thin and large muscles.
In addition to the above, buttocks and quadriceps are loaded. The extensors of the spine are less loaded, and the biceps of the thigh are responsible for the balance of the body when performing traction.
Romanian craving
The execution technique involves the study of the buttocks and biceps of the thigh, which take on the lion's share of the dynamic load. Unlike the above methods, quadriceps is not involved.
In any technique, the balance is maintained due to the tension of the calf muscles, abdominals and upper back (trapezoid, latitudinal and rhomboid).
The benefits of exercise
The technique of performing deadlift with dumbbells is not much different from working with a barbell: the amplitude of movement increases and more muscles are involved, since dumbbells can be raised higher and positioned at different angles.
Exercise loads stabilizers and back muscles, the strengthening of which makes the torso more adapted to work with large weights: it is easier to drag large tires and a squat with a barbell. And in general, the back is a very vulnerable place, it is vitally necessary to strengthen athletes and ordinary people.
When using dumbbells, progress is achieved not due to the large weight, but due to repeated repetitions (recommended from 12 and above), concentration on stretching and muscle work. For girls, deadlift with dumbbells is an ideal exercise to maintain a slim figure and physical health, in addition, the probability of injury is minimal.
Contraindications
Ideally healthy people do not exist, therefore, with back problems, improper performance of the exercise can lead to pain and injury. Beginners often sin the pursuit of great weight, when the body has not yet had time to get used to. In this regard, the performance of traction to the detriment of technology can harm health.
For example, often people slouch or round their loins at a low point in amplitude. The load on the spine increases many times, therefore, it is recommended to do the exercise with extreme caution with the following problems:
- scoliosis;
- knee injuries;
- lordosis;
- varicose veins;
- excessive kyphosis;
- rachiocampsis;
- protrusion in the lumbar spine;
- hernia of the spinal column.
If you have a great desire to practice, despite the disease, it is better to consult with your doctor first.
How to make a classic deadlift with dumbbells
It is important to understand that the result is achieved not because of the ability to lift superheavy, but in view of the correctly set technique. Therefore, it is better to work with low weight, but correctly, in order to increase it later.
The classic deadlift with dumbbells for men is as follows:
- Take dumbbells that are acceptable in gravity from the uprights and take their starting position: legs - slightly narrower than shoulders, look - forward, back straight, dumbbells are located in front along the body at a convenient distance from each other (so that there is no discomfort), the pelvis is slightly laid back. If the grip is weak, the use of hand straps and hooks is allowed. But it is sometimes better to drag pancakes of 15 kg to make the grip stronger and strengthen the hands.
- Tilt the torso, looking forward, and lower the dumbbells along the body while inhaling.
- Squat, pulling the pelvis back, holding the dumbbells also pressed to the body.
- Having reached the position in which the line of the hips is parallel to the floor, you should start the rise. Do not touch the floor with dumbbells, as this will lead to rounding of the lower back (a violation of the technique for performing the exercise).
- Without a pause, rise to the starting position and exhale, keeping your back arched.
Sumo
There are differences compared to the classic version:
- The legs are wider than the shoulders, the feet are deployed at an angle of 40-60 ° (if set parallel to each other, it will be inconvenient to perform). Dumbbells hold already shoulders. This is why the technique was named because the stance is similar to the pose of the sumoist: legs wide apart and arms folded in front. You need to look forward, slightly push the pelvis back and put the chest out.
- On inspiration, dumbbells fall along the body. It is important to keep the feet and dumbbells in line, bending the knee joints inward is fraught with injuries. If you feel uncomfortable, your legs may be too wide apart.
- Further, the exercise is performed at the expense of the leg muscles: you can sit down until the hips line is parallel to the floor, or touch the floor with dumbbells in full amplitude. The first option is suitable for mass recruitment, the second - to increase power performance.
- If you are working with a sumo-draft shell without a break at the bottom, you should definitely straighten your back at the end. After touching the floor with a dumbbell, you need to rise sharply. Performing the exercise at maximum speed will ensure the best adaptation to weight, and progress will be faster. Standing up is exhaled.
Deadlift
The correct technique for performing Romanian traction (or dead) is based on bending the body on straight legs: like morning exercises, where you need to reach your toes with your fingers. The technique is as follows:
- The starting position is identical to the classic version.
- Dumbbells are lowered along the body, which bends the abduction of the pelvis back. The depth of inclination depends entirely on the flexibility of the athlete, because each has a different one. But if there are problems with the lower back, it is better to avoid this exercise or work with small weights. If you hold the dumbbells along the body and do not set forward, then it is not the hip biceps that are worked out, but the extensors of the spine. Lowering is done by inspiration.
- Dumbbells are lowered until a burning sensation occurs on the back of the thighs. If it does not, it means that it is performed incorrectly or the muscles are not tired enough: it is better to do a warm-up on the simulator with flexion and extension of the legs.
- Return to the starting position without relaxing and straightening the back: the muscles should be constantly tensed, so the exercise will be more effective.
Mistakes
The technique of performing deadlift with dumbbells is simple, but violation of this, even if it does not lead to injuries, but will reduce effectiveness. And this already leads to a lack of progress and a loss of interest in sports.
Therefore, you can’t come to the hall and rush to the first shell that comes across. The right technique should be delivered by the trainer and honed by dozens of workouts.
Below we will talk about the most common mistakes made by beginners.
Rounding of the back
The error occurs if the athlete chose the wrong set of dumbbells, that is, he did not calculate the weight. Or simply does not own the right technique.
The whole rises not on a curved back, but "on its hump", respectively, the spine is loaded. This happens in all versions of deadlift.
In addition to the injuries that are fraught with the implementation of exercises with a stooped back, the effectiveness is lost by more than half.
Often this happens in the first repetition, that is, the athlete takes the weight off the floor, hunched over, and then straightens. It is recommended that when lifting do not look forward, but slightly higher, so that instinctively there is a desire to lift the barbell or dumbbell to the ceiling.
Incorrect dumbbell position
If the athlete did not position the shells along the body, but carried it out in front of him, the body will involuntarily tilt forward, and the weight will reach with its hump.
The same thing will happen with the wrong set of dumbbells for exercise: too much weight pulls the shoulders down, and the person unconsciously stoops.
With minor weights, problems are unlikely to be, but working with large ones is fraught with injuries. But the productivity of the exercise in both cases will come to naught.
Equipment abuse
Beginners often resort to using a belt, which is designed to fix the lower back and prevent the appearance of a hernia. However, he changes the mechanics of the exercise, and powerlifters with a stomach also knock out their breath. Therefore, it is better not to chase large weights when using equipment, but to do it gradually, allowing the muscles to adapt to a heavier load.
Neck
The technique of performing deadlift with dumbbells involves not only working with weight, but also observing basic safety precautions. Often, newcomers admire themselves in the mirror to take a picture or look at themselves.
During the exercise, it is unacceptable to turn your head, because the load exerted on the spine will lead to the development of problems with the cervical vertebrae and nerve endings.
To prevent the exercise from harming, the gaze should be directed to the ceiling.
Misuse
Another mistake newcomers - pumping static load. For example, some do deadlifts to increase biceps in their arms. Of course, the load on the biceps muscle is, but not in sufficient quantity.
It is wiser to swing your arms by bending your arms with dumbbells, working with straight or curved vultures, and pumping up with other isolating exercises.
The race for weight on traction will pump your back and leg muscles, but not your arms.
For girls
Exercise is popular with female athletes, as it shapes the muscles of the buttocks and hips. Training quickly tones the body, reduces body fat, and increases flexibility.
The correct technique for performing deadlift with dumbbells strengthens the muscles of the torso and gives the level of load necessary for basic exercises. Extensors of the spine, muscles of the legs, buttocks and abdomen should be in good shape to squat with a barbell, lunges with your legs or perform isolation exercises on simulators.
Training of girls differs from men's in the absence of the need to increase working weight. The technique of execution and the intensity of repetitions play the role of architects of a slender figure. An exception is professional athletes.
Conclusion
Deadlift with dumbbells is a basic exercise that should not be excluded from the training program. They resort to it if it is necessary to put equipment or when the rods in the hall are occupied. In any case, progress will be with proper implementation.
You can work out with dumbbells at home: the program will not differ much from the standard sets in the gym. Dumbbells are not as bulky as a barbell, so they are convenient to store. If you do not chase the scales, then exercises at home will well prepare for the load in the gym. Biceps are easily pumped with them when bending arms with dumbbells.
Each exercise should be performed competently, in compliance with safety precautions. If it doesn’t work out, it’s better to contact the trainer and not ruin your health, experimenting with your body in attempts to derive the ideal formula. Everything has long been invented, worked out and developed.
The mistakes of newcomers are that they think that they all know and do not need help. However, after a few trial and error, they lose interest in sports due to the lack of progress and understanding how to do deadlifts with dumbbells.
The best option is to study the relevant training literature, purchase a subscription for individual lessons with a trainer. This is the first step towards development in sports.
Further it depends on the athlete: whether it is the technique of performing deadlift with dumbbells, squat with a barbell or bench press - everything should be effective.