Doing a standard deadlift can make you feel somewhat restricted. Otherwise, performing some stretching exercises or performing your deadlifts movements without weights or very light weights can prevent unnecessary injuries. Furthermore, when performing the Romanian deadlift you do not squat as you do with the traditional deadlift, and you hinge at the waist while simultaneously bending at the knees. In an earlier article I discussed thoroughly the importance of hypertrophy trainingfor all athletes, specifically Olympic weightlifters and fitness athletes. Mike Samuels started writing for his own fitness website and local publications in 2008. It will work your full posterior chain, including your back, legs and core, in one movement.If you’re serious in any way about putting on … One of my favorite conjugate exercises for overall body power is the dumbbell deadlift. This exercise is very similar to the Romanian deadlift except that you position your feet wider than shoulder-width apart. Obviously, the better choice for them would naturally be the barbell deadlifts. Basically, don’t bend your head back to look up when lowering your weights. Some believe that throwing your hips forward is the same thing. Plus, if you’re in a crunch, you could start with only the single leg dumbbell deadlift, and buy one dumbbell for the weights you need rather than a set of 2 for each. Is there a better way to do deadlift exercises to build bigger glutes and hamstrings? 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. Though both compound exercises are very similar in execution and may work the same muscles, using dumbbells may offer more benefits over using barbells. Buying a barbell and weight plates would put you out much more than dumbbells ever would. Dumbbell Romanian Deadlift Benefits First, the Dumbbell RDL builds your posterior chain. We have already learned that when performing deadlifts to grow muscles, it is better to perform exercises that leave your muscles under constant tension. Deadlift is one of the best exercises for the butt and the … Squeezing your glutes at the top of each exercise is a great way to keep your glutes activated. Adjustable Kettlebells are also a great alternative to dumbbells – save money and space! The hamstring tends to be the weakest muscle on the body and the muscle that is most likely to be pulled. The benefits of the dumbbell deadlift and the barbell deadlift are many when it comes to building strength and muscle mass. Strengthen gluteus and hamstrings is one of the important benefits of the Romanian dumbbell deadlift. The stiff leg deadlift is by far the most popular deadlift, especially among females when it comes to building bigger glutes. So let’s check out the many benefits dumbbell deadlifts have to offer. You’ll know if you’re not hinging properly if you are feeling most of the tension in your lower back rather than your glutes and hamstrings. Simply put, the better deadlift is the one that best suits your individual needs and fitness goals. While standing upright and holding one dumbbell in each hand, keep your arms straights and palms facing the front or sides of your quads. He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International. Position your feet wider than shoulder-width apart with toes pointing slightly outward. The Deadlift works more muscles than any other exercise, including the squat. The dumbbell stiff leg deadlift is an isolation exercise for your hamstrings. So if you are looking to build bigger glutes while keeping your legs slender, then you may want to choose the Romanian over the traditional deadlift. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few. Increase more power and strength than dumbbells. Except for the simple fact that you are only using a single leg. Raise back up to the starting position and repeat. The same goes for your head position. Dumbbell Deadlift Benefits. The muscles worked for the Romanian dumbbell deadlift are the quads as the primary with marginal lower back and glute muscle activation. So now what if I told you that using dumbbells could be even more beneficial and could provide you with more advantages and flexibility and exercise variations than using just a barbell. One of the major muscles the Dumbbell Deadlift is the glutes. 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 keeps the load off your back and puts more tension on the targeted muscles such as quads, glutes, and hamstrings. Drop slowly and feel the stretch in your glutes and hamstrings on the negative, and slowly return to an almost upright position and repeat. Always hinge at the hips when doing the stiff leg deadlift and the single leg deadlift. As with all deadlifts maintain proper posture and strict form. The traditional deadlift is performed with a barbell and with pauses between reps. Loading up a few 45s on each end of a barbell not only looks impressive but also sounds impressive when dropped between reps. That aside, deadlifts also serve a greater purpose. Deadlifts are traditionally performed with a barbell. This motion puts more stress on the glutes and quads. However, remember that the traditional deadlift also activates your quads more than the Romanian. The dumbbell deadlift exercise is a great way to get … Between each rep try squeezing your glutes at the upright position before lowering the weight again. One of the biggest challenges when performing dumbbell deadlifts, particularly when using a heavy weight, is maintaining your grip. In the above text, the benefits of dumbbell deadlift press workout have been spelt out. Conventional Dumbbell Deadlift Benefits and Variations Conventional deadlifts (demonstrated here with dumbbells by NYC-based trainer Rachel Mariotti) strengthen your entire posterior chain, including your lower back, glutes, and hamstrings. This exercise is very similar to the Romanian deadlift. The Romanian deadlift has the potential to increase hamstring, glute, and l… As a result, you can practice focusing on your hamstrings during the deadlift motion. Then you have your professional bodybuilder who may be more interested in building muscle mass but also gaining strength. A better method is to concentrate more on squeezing your glutes. Dumbbell Romanian Deadlift Increases strength and Stability Never go for the heavier weights and start exercising without warming up. The muscles worked for this deadlift are primarily the glutes and the hamstrings. The flexor pollicis longus, flexor digitorum profundus and flexor digitorum superficialis are the gripping muscles in your forearm. A better conventional deadlift – with the weight on one side of your body, during suitcase deadlifts you have to work extra hard to stabilizer your spine and control your posture. Before we examine dumbbell deadlifts any further, let’s first take a look into what muscles are targeted with various dumbbell deadlift exercises. Let’s take a closer look at how dumbbell deadlifts may possibly benefit you more than the barbell deadlift and the muscles worked. Foot placement should be approximately shoulder-width apart. Here are seven benefits of this fantastic exercise. With the constant tension you are providing, plus the added stretch and control you have by using dumbbells, you can easily generate the kind of pumps that guarantee hypertrophy. Due to the fact that your hands are working independently, gripping dumbbells is harder than gripping a barbell. While keeping your back and head in a neutral position at all times and your shoulders pulled back and chest out, while actively bending your knees, lower the weights in front of you until they are only a few inches from the floor. Dumbbells by far offer more flexibility and increased motion and exercise variations than barbells. And never arch or round your back during any of these exercises. Place your feet anywhere between hip-width and shoulder-width apart. Also see my Top 10 Sandbag Lunges for Bigger Glutes & Smaller Waist. As a result, this could lead to unwanted injuries to the elbow or bicep tears. Between the two, the barbell deadlift is obviously the more popular exercise. In addition to that we will also include our top 5 deadlift exercises, illustrate how each is performed and which muscles are used for each. Dumbbell Deadlift: Pros #1 Take up less space One big advantage of dumbbell deadlifts is that you can set-up pretty much anywhere with just one foot of space around you. But this method is incorrect and can cause more strain on your lower back. This trains the anti-rotation function of your core and works the oblique muscles at the side of your midsection. For instance, moving the dumbbells close to your sides help stabilize your position, or put more tension on your quads or glutes and less on your lower back. So in this case, you can work each leg separately when using dumbbells for your deadlifts. 1. Home » Fitness Exercises » Top 5 Dumbbell Deadlift Benefits & Muscles Worked [Ultimate Guide], Top 5 Dumbbell Deadlift Benefits & Muscles Worked [Ultimate Guide], 10 Best Glute Machines for Home Use Review & Buyer’s Guide 2020, How to do Squats Properly for Bigger Glutes [Top 8 Bum Activation Tips], How to do Lunges Properly for Bigger Glutes: Lunges vs Squats, Smith Machine Squat vs Barbell Squat [Which is Better? Romanian Deadlift has a shorter range of motion in comparison to conventional Deadlift, this shorter range of motion acts as a great aid to your weak back. 4 Best Water Filled Dumbbells for Travel [Hydro Weights] 2020 Review, How Much Do Barbells Weigh? Here are a few deadlift variations that target different muscle groups. In which case, I would recommend the barbell deadlifts. The lift engages all of the major muscle groups, according to exercise physiologist Kevin Farley. Here is a great demo by Nikkiey Stott showing how to perform the single leg dumbbell deadlift while using one arm as support. Dumbbell Deadlift Benefits . Well, for starters, the exercise has shown to improve posture and is better for people who have mobility or flexibility issues. Each exercise varies only slightly in execution, but all work the muscles they target very effectively. 4. … Repeat for 6 to 12 reps and 3 to 4 sets, or whatever workout routine you may be following. It is also true that most women prefer working out at home over going to a public gym. The dumbbell deadlift exercise is a dynamic multi-joint exercise that builds strength in the lower body as well as the back, shoulders, and core. Thus, resulting in muscle growth. Deadlifts have become very popular exercises for women. Not everyone is fortunate enough to have access to a gym. Strong gluteal and hamstring muscles help in other exercises like running, jumping, squatting and deadlifting. Even if this exercise may add muscle to your quads over time, it remains a compound exercise. Note that this is not a squatting exercise. I personally believe dumbbell deadlifts to be more beneficial overall than barbell deadlifts. They are much less expensive, require far less space if used at home, and are less likely to cause back injury due to overloading. 3. You'll also engage your core throughout the movement, so it can … You must keep your knees locked in a slightly bent position. Also, the lift will help strengthen your entire core and stabilizer muscles, which are also important factors in our posture. I strongly believe in using one dumbbell over two since it is safer and adds more stability to the exercise. Dumbbell deadlifts not only help build muscle and strength but they also contribute to improving your grip while allowing the joints to move more freely than a barbell would. Because an enormous proportion of the muscles is claimed. Still not sure you want to include dumbbell deadlifts in your strength training workouts? That is the dumbbell deadlift exercises engage the glutes, deltoids , triceps , trapezius , core , hamstrings , and forearms muscles. The best position for this movement would be to position the dumbbells to the outside of each leg and gripping the dumbbells with your palms facing your legs. Before touching the floor, drive straight back up using your quads while keeping your back and neck neutral, and squeeze your glutes in the top position. The single leg dumbbell deadlift is very similar to the stiff leg deadlift. Try to sit back a little more and keep the weight on your heels. Then when executing the exercise you would lower the weight to only a few inches off the floor without it touching, and immediately raise back up again and repeat. But is it the best exercise if you are trying to build muscle mass? If you're feeling dumbbell deadlifts in your lower back, it's probably a sign you aren't activating your glutes, notes Ryan Starnes of Integrative Personal Training. Would you be interested in learning more? The downside to this, however, is that you may find your grip gives out before your lower body gets a significant workout. The glutes are your butt muscles and the muscle group includes your gluteus maximus, medius and minimus. Deadlift benefits are plentiful, from improved athletic performance to muscle growth and increased full body strength. In this comprehensive guide, we will explore why the dumbbell deadlift may possibly benefit you more than the barbell deadlift and why you should incorporate them into your weekly workout routine. Dumbbells are much easier and convenient than a barbell and weight plates.Dumbbells take up very little space and can easily fit into your home or apartment. Bending your arms, especially when using heavier weights, can cause additional stress and tension on the elbow joint and biceps. I have included a video from the team at Bowflex with a quick demonstration of how to correctly perform the dumbbell deadlift below. Stiff Leg Deadlift Benefits: 1# Bigger & Stronger Legs . The dumbbell good morning is an excellent version if you’re just working on your form as you build up to a heavier weight. The dumbbell Romanian deadlift will generate metabolic stress and mechanical damage to muscle fibers in your glutes and hamstrings. Guys, on the other hand, are mostly concerned about how much weight they can lift. Dumbbell Romanian Deadlifts Benefits. The benefits of the dumbbell deadlift and the barbell deadlift are many when it comes to building strength and muscle mass. Lastly, dumbbell deadlifts will help you work on your grip strength, which can be difficult to maintain especially if you’re lifting heavier weights. Again, always keep your back and head neutral with shoulders pulled back. Additionally, you also have the option of using 1 or 2 dumbbells for this exercise. The regular dumbbell deadlift will hit your hamstrings, though you can make it more hamstring-dominant by turning it into a straight-legged dumbbell deadlift. The dumbbell deadlift is usually performed by trainees as a functional exercise to gain strength that is needed to do other weightlifting movements, like squats, rows, and presses. Many of you may already be familiar with the proper execution of each dumbbell deadlift workout shown below. This deadlift is also performed without dropping the weight to the ground and without pausing. The main core muscles working are your deep stabilizing ones -- the transverse abdominus, multifidus and pelvic floor. If you don't have access to a barbell, however -- perhaps because you train at home, or your gym doesn't have any -- you can still perform deadlifts by switching to dumbbells. Thus, its main function overall is still to build strength and not build muscle. If you’re ready to add more resistance or just don’t have dumbbells on hand, you might prefer to do the weighted barbell or Smith machine … Dumbbell Romanian Deadlift Benefits 1. Keeping your head and back neutral and shoulders pulled back, with a slight bend in the knees slowly hinge at the hips and bend over lowering the weights just short of touching the floor. This should have a beneficial knock-on effect on your conventional deadlifts, increasing core stability, balance, and improving symmetry. The main purpose of the deadlift is to build a stronger core, stronger quads, and overall body strength. When performing exercises involving the use of heavy weights, it is especially important that you know how to do them correctly. This means after each lift, you then lower and drop the weight back down to the floor, pause a second or two and then lift again. The Deadlift works your lower and upper body, including your back muscles. Romanian Deadlift Benefits and Variations Similar to the conventional deadlift, the Romanian deadlift works your posterior chain, which includes your lower back, glutes, and hamstrings. It offers you the possibility to concentrate all your energy on pumping blood into just glute and hamstring. Unilateral training gives you the added benefit of better targeting a specific muscle. The muscles worked for the stiff leg dumbbell deadlift are the glutes and hamstrings as the primary with marginal lower back and quad muscle activation. In this article, we’ll show you 15 reasons why women should make deadlifts too. With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. Another great way to save on space is by using adjustable dumbbells. Always keep your core muscles tight when performing deadlifts. Increased full-body strength. Since the movement itself is very focused (just moving up and down), it’s possible to fit yourself just about anywhere at your gym--so long as they have the dumbbell … This puts more emphasis on your glutes and hamstrings and less on your lower back. Proper form not only includes a neutral back and head position but also keeping your shoulders pulled back and your chest out. Though both compound exercises are very similar in execution and may work the same muscles, using dumbbells may offer more benefits over using barbells. Again, it is best to position your feet hip or shoulder-width apart. The traditional dumbbell deadlift is very effective at activating the glutes and quad muscles. Unilateral training gives you the option to train muscles independently. Your hamstrings are the muscles on the back of your thighs and work in conjunction with your glutes to extend your hips and also flex your knee joints. … ], How to Make Your Butt Bigger & Rounder [Ultimate Guide]. Barbell and dumbbell deadlifts can help to prevent injury due to the specific muscles they strengthen. The Sumo dumbbell deadlift is another great way to target your glute muscles. The muscles worked for the stiff leg dumbbell deadlift are the glutes and hamstrings as … If you need to do one exercise, this is the one to do. We're Not Talking Plastic-Covered Bells Here. Proper deadlifting form and execution not only makes the exercise more effective but also helps keep you safe from injuries. Take for instance the single leg deadlift. Let’s first try to understand how the Romanian deadlift compares against its conventional counterpart. This does not add any additional cost to you but helps me provide you with great content like this. Position dumbbells directly beside each leg and bar being parallel to the leg. FitnessMastered.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com, as well as other affiliates and affiliate networks. Again, this will help prevent injuries but also helps assist in keeping your spine neutral. At the same time, this exercise also has various benefits for the health of the back and can positively influence the attitude. It’s made up of the Gluteus Maximus, Gluteus Medius, and the Gluteus Minimus. So basically, to answer the question… which is the better option for you? For this reason, It is always better to go lighter to maintain strict form. (10 Bars Compared), 10 Best Glute Resistance Band Exercises Proven to Work, 5 Best Dance Poles for Apartment and Home Use [Portable & Spinning], 5 Best Doorway Sit-Up Bar & Foot Anchors for Under the Door. Since the deadlift targets the lower back and hamstrings it can help to reduce injuries to these areas. And suppose you workout at home with dumbbells only, then dumbbell deadlifts would be a great option for training the entire body. Always keep your back and head neutral when performing all deadlift variations. They work to extend your hips and keep your back straight. Muscle imbalances result in uneven body symmetry, and dumbbells are the perfect solution to remedy this problem. Start by placing a 30-40 lb dumbbell on the ground between your feet and standing in a shoulder-width stance, with toes pointed out moderately. Tightening your core helps stabilize your body which helps assist in the exercise but also helps keeps you safe from injuries. However, these are also ideal for building very strong hamstrings and glutes. For an even more core-orientated dumbbell deadlift, strength coach Tony Gentilcore recommends the suitcase deadlift. If you’ve already performed other leg routines such as leg presses or squats, then you are obviously already warmed up. The Romanian deadlift is basically a traditional deadlift but without letting the weight ever touch the floor between reps. However, that does not necessarily mean it is the better choice. Unlike the barbell, you can easily adjust your hands or wrist angle to a position that is more comfortable for you. This, in turn, can put less stress on your wrists or even shoulders when performing heavier routines. Thus, it’s more about building strength than building bigger glutes or hamstrings. This move also involves core engagement, so you'll build strength and stability there, too. Many make the mistake of going too heavy. However, for muscle building purposes, you can simply modify the traditional deadlift by using a somewhat lighter load. The main benefits of the paused deadlift include not requiring as much training load as a regular deadlift in order to have a high training effect, in addition to placing greater emphasis on the quads over other muscle groups. You may also want to check STACK for more tips on proper form and how to avoid more common deadlifting mistakes. To do a dumbbell deadlift right, start by standing over the barbell with your feet under the bar. Second, increasing the strength of your posterior chain corrects muscle imbalances. We also include tips on proper form and safety, and how dumbbell deadlifts can benefit you. But in case, you don’t have a barbell and weight plates with you. So let’s check out the many benefits dumbbell deadlifts have to offer. So if you looking to pack on some size to your glutes, this would be a good deadlift variation to add to your workout routine. As a result, your individual muscle cells will grow through a process called hypertrophy. Keep weights pulled in at the front or side of your legs and not out in front of your body. This is performed using one dumbbell placed at your side and deadlifted in the same manner you'd pick up a suitcase. Like any compound free-weight move, dumbbell deadlifts work your core, but just as with your grip, the strain on your core is greater with … So investing in some dumbbells to use at home is a feasible option. Promote muscles growth more than dumbbells. 3. This deadlift helps in training glutes and hamstrings, that leads to … The muscles worked for the single leg dumbbell deadlift are also the glutes and hamstrings as the primary with marginal lower back and quad muscle activation. Deadlifts… known as the #1 strength building exercise, but also for building great hamstrings and powerful glutes! The Dumbbell Romanian Deadlift is a fantastic compound movement to include into your back day or full body training routine as it strengthens the posterior chain muscles. So what if your main objective is to build more muscle? Slowly lower the weights, while bending at the knees and forcing your hips back to generate the additional stretch in your glutes. Standing straight and holding one dumbbell in front of the leg you will be working out, hold on to something with the other hand for support. How to do Single Arm Dumbbell Deadlift. And then you have athletes and powerlifters whose primary concern is strength and power. A trick is to concentrate on keeping your chin in the same position throughout the entire exercise. For these, your knees remain fixed in a soft, or slightly bent, position and all the movement comes from your hips. Dumbbell Deadlift Benefits Here are some of the training benefits of adding dumbbell deadlifts to your training: Coordination- Anytime you force your body to pick up two objects simultaneously, you are training coordination. But it’s also the least conventional way to do this exercise! You can also either use one or two dumbbells for this DB deadlift. When it comes to the benefits of the dumbbell Romanian deadlift, I feel I should cover Romanian vs conventional deadlift in general and dumbbell vs barbell Romanian deadlift. For this reason alone, I would say that for the vast majority of women, the dumbbell deadlift is by far the most beneficial and better choice. The Dumbbell Romanian Deadlift improves hip mobility, hamstring flexibility and improves any … I would suggest using one dumbbell for this exercise so you can use the other hand to support yourself. However, with the DB deadlift, you can position the bars at any rotation. 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