Deadlift exercise with dumbbells for girls

What muscles work

Although deadlifts using dumbbells do not give the same load as with kettlebells or a barbell, nevertheless, it also uses all the same muscle groups, albeit with less load. What muscles are involved in the work:

• The main part of the load falls on the back muscles - extensors and the lumbar region.
• The legs and buttocks are significantly loaded. The quadriceps (quadriceps) muscles in particular are worked in both classic and deadlifts. As for the Romanian traction, their work here is minimal. The hamstrings (biceps) are involved in all cases, but more so in straight-legged deadlifts. The buttocks are more subject to stress in the Romanian version.
• The forearms and wrists also experience stress, since they need to support the weight of the projectile.

Alexander Shestov

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In addition to the listed muscles, many others work, which are assistants to the main groups - they significantly strengthen the body.

The technique for performing the exercise is the same regardless of the type of apparatus.

The deadlift forces 75 to 90 percent of all the muscles in the body to work - here experts have somewhat different opinions. In addition, it perfectly stabilizes the body of a novice athlete.

Romanian deadlift

The peculiarity of the Romanian deadlift, in contrast to the classical one, is that the thigh muscles, gluteal muscles are involved and the lower back is practically not loaded . This is the least traumatic type.

The technique for performing the Romanian deadlift consists of straight legs, the dumbbells can be lowered to the shin. Since the exercise is simple, you can increase the number of repetitions. The exercise can be performed on one leg. In this case, the gluteal muscles will be used as much as possible. In addition, coordination of movements will develop.

Benefit

If you regularly exercise with dumbbells, then your strength with a barbell will also increase.

By exercising with dumbbells, an athlete, as already mentioned, strengthens the core, which effectively prepares him for more difficult training in the future. The performance of exercises such as barbell squats, for example, improves.

Deadlifts with dumbbells allow you to work with not very heavy weights, while doing 12-15 repetitions, which makes it possible to better work out the technique, concentrating on the work of the muscles. This greatly strengthens both the legs and the back, giving the athlete's body an athletic shape. This option is ideal for girls, since the exercise is simplified as much as possible due to the low weight and the risk of injury is practically reduced to zero.

The range of movements is greater than when working with a barbell due to the small diameter of the dumbbell discs, and as a result, much more muscle fibers work - this is one of the advantages.

Contraindications and warnings

Any exercise (especially basic) has a number of contraindications, which forces many athletes to simply abandon them, both temporarily and permanently, if suddenly necessary. These are the following diseases:

1. Lordosis.
2. Scoliosis.
3. Protrusions.
4. Intervertebral hernia.
5. Kyphosis, etc.

You should avoid lifting too much weight—even dumbbells can be prohibitively heavy—because this will inevitably compromise your technique. Rounding the lower back in the lower phase of the exercise leads to an increase in the axial load on the spinal column.

Safety

The dumbbell row is a basic exercise. The muscles of the buttocks, back and thighs are involved. In addition, many other muscles are involved. Which makes the exercise very useful. But it is important to perform the deadlift correctly. If the technique is not followed, you can get a back injury. It is very important to keep your back straight without rounding. Many people use weightlifting belts when performing this exercise, which protects them from lower back injuries.

Much attention should be paid to warming up. Do not ignore this part of the workout; the muscles must be well warmed up to avoid injury. It is imperative to remember about the safety of execution, both for girls and men. To better understand how to perform the exercise correctly, watch a video on the Internet about deadlifts with dumbbells.

Dumbbell deadlifts are great for girls. It is also suitable for men who are starting to exercise or who prefer to do it at home, where there is no opportunity to place a barbell. Less weight will allow you to better work out the technique of performing the exercise.

This is an excellent general developmental exercise that will be very useful for people who want to maintain good physical shape, and for girls who decide to get in shape and lose weight. At the same time, we must not forget about safety, always make sure that you perform the exercise with the correct technique and do not underestimate the importance of warming up before performing the exercise.

Execution technique

Without the correct technique, there is little use; on the contrary, it can lead to negative phenomena such as injury, despite the use of light weights.

Deadlift

Starting any basic exercise without a thorough warm-up on “cold” muscles is not only impractical, but also dangerous, as it is fraught with injury.

Deadlifts or straight-legged rows with dumbbells also involve warming up, since they are no exception to the generally accepted rules.

Particular attention should be paid to stretching the lower back. Performance:

• The starting position is the legs are slightly narrower than the athlete’s own shoulders, while looking in front of you without lowering your head.
• The legs at the knees are straightened and slightly relaxed, and their fixation will be ensured by the strength of the muscles, not the knee joint.
• The lower back is curved in such a way that the pelvic part moves (minimally) back.
• The shoulder blades are in a position characteristic of correct posture.
• The athlete’s arms are lowered and the inside of the palms are facing the legs. The dumbbells themselves do not need to be held in the same way as when gripping a barbell - the hands can be turned in a way that is convenient for the athlete.
• The first phase of the exercise begins with lowering the body forward, without bending the knees. This is done until the lumbar region begins to round.

The exercise is done exactly to this position. The weight of the dumbbells should be such that you can perform 3 sets of 12 repetitions.

Straight-legged rows work on the lower back, buttocks and back of the thigh, which is why it is recommended primarily for girls and women.

At the beginning of training, the weight is calculated so that the load is felt and the muscles are not injured, with a gradual increase in weight, bringing it to a full load. This is how the tendons are prepared for loading.

The dumbbells should slide along the legs, starting from a point a few centimeters above the knees.

Romanian

The Romanian deadlift with dumbbells is most suitable for those who are not yet flexible enough and are not able to do it on straight legs. And this is also recommended for girls, since they cannot even work with a barbell yet.

And again, no need to chase weight! When the muscles are not accustomed to the load, the weight should be minimal, since you need to do not only several approaches, but also adhere to the correct technique.

How to do it right:

1. This time the starting position will be a stand with slightly bent knees.
2. The dumbbells are held with a straight grip, palms also facing the legs. It is allowed to turn them slightly.
3. When bending your torso, the dumbbells are directed towards the feet, and the pelvic part moves back due to the bending of the knees - a good stretch is not needed here.
4. The dumbbells are lowered as low as possible, sliding along the legs.
5. Next, you should return to the starting position with the pelvis moving slightly forward. At the same time, you need to strain your gluteal muscles to the maximum and bring your shoulder blades together. The straightening is now complete.

You should not forget about breathing: as you exhale, lift the dumbbells, and as you inhale, lower them.

Bent Leg Row

And such traction exists, although it is not particularly effective.

It is produced with very light weights to load the legs and lower back, which occurs simultaneously. Suitable even for girls and teenagers. This does something similar to a classic deadlift. Technique:

• Standing, look ahead. The lower back is arched, the shoulder blades are together, and the shoulders need to be straightened.
• The dumbbells are positioned towards the feet so that they can be taken with an almost straight grip. When performing this exercise, some rotation is allowed for a more comfortable position.
• Next, the body bends forward, maintaining a deflection in the lumbar region. This tilt is done to an angle of approximately 45 degrees with dumbbells in the hands, and then the lowering occurs by bending the knee joints.

Then the torso straightens with maximum contraction of the shoulder blades.

The dumbbells do not lower to the floor surface at a distance of approximately 15 cm.

And so 3-4 sets of 12-15 repetitions.

Sumo deadlift

The well-known sumo row with dumbbells is ineffective when performed with dumbbells.

Classic deadlift

Classics with similar shells do not exist in principle. To prepare for this, you can use the bent-leg deadlift technique.

Single leg row

You can’t ignore the Romanian deadlift, performed on one leg. It is also aimed at improving the vestibular apparatus, in addition to excellent development of the buttocks.

Regular training will certainly eliminate the lack of harmony and imbalances that may exist in the development of certain muscle groups.

The beginning of the training involves a particularly thorough warm-up, which includes lunges.

Dumbbells are taken from a low bench. Technique:

1. The stance is straight, legs slightly bent. The body smoothly lowers parallel to the floor while raising the leg.
2. Dumbbells in your hands are perpendicular to the floor surface.
3. In the extreme phase of the lift, both the leg and torso should be on the same straight line.
4. Next, there is a return to the starting position in reverse order.
5. Alternate legs.

Do 3-4 sets of 7-8 repetitions, and when balance is easy to maintain, you should increase their number.

Sudden movements are completely avoided to avoid loss of balance.

This option is only suitable for physically fit people. In addition to excellent development of the gluteal muscles, improvement of the vestibular apparatus, it makes the hips perfect.

The weight of dumbbells should be moderate.

If the leg lift is insufficient, the benefits of such an exercise will be minimized.

A few additional tips

• You should not start an exercise without doing a light warm-up and warming up your muscles. It will be enough to perform a few simple warm-up movements within 10 minutes.
• To increase safety, you should wear an athletic belt. But you should not expect that its use will save you from many injuries. In case of incorrect actions during exercise, even this does not always protect the muscles from sprains. Its task is to facilitate the process itself, since part of the load is removed from the lumbar muscles.
• It will not be easy to hold the barbell during execution, so be sure to cover your brushes with a layer of chalk. If the bar still does not lie securely in your hands, it is recommended to use straps. But you shouldn’t overuse them, they don’t allow you to build up your grip strength.
• Locks must be placed on the barbell. During the exercise, it is not always possible to keep the bar in a strictly horizontal position and some of the plates may shift, causing the proportionality of the load on the muscles to be lost.
• If there is a master nearby, you must strictly follow the advice and comments he gives. And in general, an outside view is much more useful than your own opinion and theoretical instructions written on paper or shown in a video clip.

Deadlift execution technique. Classic style.

This is a very difficult exercise for me; I’ve been trying to set up the technique for over a month now and it’s not going well. I don’t feel the load on my back at all, the lower back and legs hurt more (What can replace this exercise? And please tell me a complex for the back

You can replace it with a pull-up to the belt - https://stroy-telo.com/trenirovka-v-zale/uprazhneniya/dlya-spiny/tyaga-shtangi-k-poyasy.html The following complex works well, in my opinion: - Wide pull-up grip 4x6-10 - Bent-over barbell row 4x6-10 - Bent-over dumbbell row 4x6-10 - Horizontal block row 3x6-10 Be sure to do a warm-up.

Yes, a very good article describing the correct technique for performing the “Deadlift” exercise. The extensor muscles of the back, legs, and forearms are clearly felt. Effective for building mass, and in life it will always be useful when lifting things from the floor. Many people complain about deadlifts because they are prone to injury. But if the technique is clean, even with heavy weights you will never get injured. It’s better not to experiment with cheating - it may cost you more. Therefore, I recommend that all beginners fall in love with this exercise.

I’ll tell you one little secret and you will fall in love with traction while lifting and lowering the weight, you need to constantly monitor the tension of the calf muscles, this will be the correct distribution of leverage, first practice with dumbbells, it’s easier to understand the principle of the support from which the effort comes

I accidentally came to a new starting position that creates comfortable conditions for performing deadlifts. I won’t prove what and how, just try it! Feet shoulder-width apart, but toes apart, grab the bar between your knees. This is not a mixed style, it is closer to the classic one, but in a strange way the load almost goes from your back to your legs; you just stand up and don’t pull.

before that I was screaming 120, but today in training I was 140 three times and I didn’t have to scream or feel dizzy.

By the way, then I looked at Paul Andersen, the father of powerlifting.

All that I wrote and write my observations to the end, perhaps, I don’t understand everything, I think so far to the bar must go down using conditionally eggs as a plumb line to the end to pull the muscles of the back of the thigh as you drop and raise

This is called a sumo deadlift. So this is nothing new.

No matter how much I did this deadlift, I didn’t really feel the work of the calf muscles

How can you feel it if your feet are fully planted? Do you need to move your calves up and down on your toes to work your calves? And if both the toes and heels are on the floor, then what kind of calf work can we talk about? They are statically tense and there is no need to focus your attention on them. It is better to pay attention to the position of your back, posture

After all, the safety of the athlete depends on this.

it means you lift your pelvis up and hunch over

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Protect yourself from mistakes

The deadlift is a rather complex exercise, so mistakes in its implementation are possible. What not to do:

• When lifting and lowering, dumbbells should not “walk” in different directions - this creates extra stress on the lower back and loses balance.
• Execution should be smooth, clear and measured.
• Do not neglect proper breathing - inhale should be when lowering, and exhale should be when ascending, that is, exhale should be made when exerting effort - this is the golden rule of bodybuilding.
• Avoid rounding your back. It should be remembered that it can be easily injured with even the smallest weights, especially if there is no good stretching.

The benefits of video materials

You can read a lot of articles that talk about the correct technique for performing all kinds of deadlifts, but, as they say, it’s better to see it once. Videos with comments are especially educational.

Of course, you shouldn’t watch videos that don’t inspire confidence. As a rule, they are posted either by amateurs or by people completely far from sports. This can be easily determined by the disabled comments and low number of views. And another criterion for low-quality video material is a large number of negative reviews.

You should focus on famous athletes who exhibit such materials. But by and large, in the background there should be a huge fitness room or room for weightlifters, and the more people doing it at the same time, the better.

Safe practice techniques

Safe exercise technique is important, especially when it comes to basic exercises like deadlifts, for example. After all, this creates a considerable load on the body and the organism as a whole.

When training, you need to listen to your own body, or rather, to the sensations during and after training. In case of discomfort, you should postpone your activities until the problem is resolved or until you visit your doctor. For example:

1. Back pain, both during and after training. This is a signal that the back is not yet ready for such loads. The best preparation for this is to do hyperextension without weights for several weeks. In addition to this, it is worth doing stretching, since due to the lack of it there cannot be the correct technique. You should also use warming ointments before training.
2. If you have pain in your knees, you should use an elastic bandage that needs to be wrapped around these places. Typically, this option solves the problem.
3. If an athlete has flat feet, then not only is it not worth exercising without orthopedic insoles, but even just walking.
4. During a deadlift, the dumbbells (and the barbell too) slide along the legs. To avoid chafing, you need to wear sweatpants, leggings, etc.

The benefits and harms of deadlifts

The answer to the question of what deadlifting does for girls becomes ambiguous. With the correct technique, the benefits of the exercise are obvious:

• you can pump your back and legs;
• strengthening the press;
• tightening the buttocks, creating correct posture;
• high energy consumption leading to weight loss;
• advantage in eliminating cellulite;
• production of growth hormone, which is responsible for the process of burning fat and building beautiful muscle relief;
• acceleration of metabolism.

If the technique is incorrect or the rules are violated, the harm from deadlifting is too great:

• load on the spine, hernias, pinching;
• microtraumas of muscles, their consolidation;
• sprain, vertebral prolapse, protrusion.