The deadlift is very effective exercise as it works on many muscles simultaneously. The deadlift helps to strengthen lower, upper and back muscles. Mainly deadlift can be practised with barbells. The majority of people are unaware that the deadlift can be practised with dumbbells as well. Practicing deadlift with dumbbells targets slightly different muscles, and really helps with your grip strength as well. (Also read: Five Plank Exercises For Body Stretching)
Let’s know how to practice deadlift with dumbbells:
To practice straight- leg deadlift, grab dumbbells while keeping your torso straight and keep your legs spaced using the shoulder width. Then slightly bend your knees. Following this lower down the dumbbells by bending at the waist while keeping your back straight. Keep moving forward until you feel a stretch in the hamstrings. Exhale as you perform this movement. Back to start position while inhaling.
The suitcase effectively targets obliques muscles. Grab a dumbbell and hold on to one side of the body. Keep your chest high, neutral spine and elbows locked. Break first with the hips (not the knees), continue pushing your butt back while maintaining your arch. Stop at the mid-shin level and return to the starting position. Make sure that you end the movement by squeezing your glutes. (Also read: How to make bigger and stronger muscles with the help of small workouts)
To practice this exercise, grab dumbbells in both hands while standing on one leg. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the dumbbells until you are parallel to the ground, and then return to the start position.
To practice this exercise, hold a dumbbell in one hand while standing at the shoulder width apart. Continue lowering the dumbbell until you are parallel to the ground, and then return to the start position.
Single- arm suitcase deadlift
To practice this exercise, Grab a dumbbell and hold on to the one side of the body. Keep your chest high, neutral spine and elbows locked. Lower down the dumbbell and return to start position after taking a pause. Make sure that you end the movement by squeezing your glutes. (Also read: Exercises for women to get lifted butt)