It is not always easy to stay fit. In fact, for many people, it is a real challenge. In the case before us, the deadlifts with dumbbells are well-known to athletes and coaches. It is used to train the muscles that form the back of the body or rear chain while strengthening the grip of the hands. Do you want to know what is the most appropriate technique to practice it and the different types of deadlifts that exist?
Types of Deadlifts:
As with other exercises, there are different variants of deadlifts, which can be used with bars or dumbbells. Opting for one or the other will depend on your physical condition and what you want to achieve.
- In the deadlifts sumo style, the feet must have a higher separation from the height of the shoulders. Hands, for their part, must be on the inside of the legs. The idea is to get a higher range of movement to lift very heavy loads, paying attention to the hips and quadriceps.
- In the deadlifts with hexagonal bar, this type of specific bar is used and it is also possible to lift the weight distributed uniformly.
- The deadlift with snatch grip is an Olympic exercise in which the iliotibial muscles are worked more than anything.
- In the Romanian deadlifts, the back must remain straight and the bending comes only from the torso. Thus, during movement, the legs must remain rigid.
- The deadlifts with the deficit are carried out on a high base of about 10 centimeters to increase the strength and intensity when lifting the bar.
- In the deadlifts hack is placed the bar behind the back, resulting in additional tension in the knees. It is rarely used for greater risk than conventional deadlifts.
- The Conventional Deadlifts are perfect for those who start. In this case, the legs shall be separated to the same level as the hips, while the hands must remain off the feet.
Technique To Do The Deadlifts With Dumbbells:
When you run the deadlifts with dumbbells, you’ll have to put them right in front of you. Once you’ve grabbed them with both hands, extend your arms down, with your chest facing the front, and separate your legs slightly without buckling. This is the position.
The way to proceed next is to use the quadriceps (don’t make strength with the biceps) to lift the dumbbells. Go upstairs slowly using the lumbar area, making sure you lower the buttocks with your stowled thighs forward. Spread your hip once you’ve lifted the weight altogether.
The next step is to return to the initial position, i.e. stay straight with the dumbbells aside. Repeat the process so many times you create fit until the series is over.
How To Avoid Injury?
Deadlifts with dumbbells are one of the ideal exercises to gain strength and also one of the most complex. Many errors can arise in the course of this technique, from the initial position to the execution of the uprising. Do you want to know how to avoid injuries?
First of all, the feet should not be very open and the toes should go slightly out.
The scapulas should keep them retracted to start with the back completely straight. One tip for making it easier is to catch air and harden the core. It’s very important not to relax throughout the movement.
In conventional deadlifts, the legs should be somewhat more separated than in the case of deadlifts, where the legs have a similar opening concerning the width of the shoulders.
It is advisable to make a prono grip, i.e. hold the dumbbones with the palms of your hands looking down. That way, we’ll exercise our forearm.
The initial position is similar to the one we take when we do a squat: flex knees, straight back, and lower buttocks.