6 Dumbbell Deadlift Variations with proper technique

In a home workout series of dumbbell exercises, here’s a new article for you. This post includes different types of deadlift variations you can do with the dumbbells, how to do dumbbell deadlift with proper form and technique as well as benefits of dumbbell deadlifts.

As you all know the deadlift is the compound movement and works on almost the entire body especially the lower part such as hamstrings, glutes, quads, and the lower back.

This article will be quite useful if you workout at home. In this post, we’ll see each and every point related to dumbbell deadlifts. So keep reading this.

Muscles Activation in Deadlift Exercises

According to a study published this year in February, healthy and trained participants were assigned to perform deadlift exercises who don’t have injury issues at least for six months before measurements. This study was done to check the muscle activation when performing the Deadlift exercise and its variants.

Below is the list of muscles worked in the deadlift exercises according to this study.

Content

  • Dumbbell Deadlift Variations
  • Techniques
  • How To Do Deadlifts: Step-by-step instructions
  • Benefits of doing deadlifts with dumbbell
  • Dumbbell Deadlift vs Barbell Deadlift

Variations of dumbbell deadlifts include:

There are different variations of deadlift you can do with only a pair of dumbbells. Below is the list of those variations which you can do at home without even need of bench or much space.

  1. Conventional Dumbbell Deadlift
  2. Dumbbell Stiff-Legged Deadlift
  3. Dumbbell Sumo Deadlift
  4. Staggered Deadlift
  5. Single-leg Deadlift
  6. Suitcase Deadlift

How To Deadlift- Techniques

  1. The head needs to be looking slightly upward in the conventional, sumo, stiff-legged and suitcase deadlift. Keeping head slightly upward better your position and increase hip drive.
  2. According to an article published in the National Strength and Conditioning Association, the lats muscles need to be engaged first. Because the primary activation of the lats muscles decreases the tendency for the shoulders to drop, keeping the thoracic and lumbar spine more vertical and less likely to round.
  3. The same article says whether you perform a conventional, sumo or any other deadlift variations, push your knees apart. Doing that will keep your glutes active throughout the workout as well as stabilize the pelvis and help the posterior chain to maximize hip extension.

How To Do Different variations of Dumbbell Deadlifts: Step-by-step instructions


1. Conventional Dumbbell Deadlift


Source: Vimeo

How to do a Conventional Deadlift with Dumbbells (Step-by-step instructions)

  1. Place a pair of dumbbells on the floor in front of you. Dumbbells should be shoulder-width apart and either side of your feet.
  2. Stand upright in the hip-width stance. Keep your core tight, back straight and chest up.
  3. Bend your knees and slightly push your hips back to reach and grab the dumbbells with a neutral grip.
  4. Keep your arms straight. And your palms should be facing your body.
  5. Now slowly raise your hips and shoulders at the same range while maintaining a straight back.
  6. Your hips should slightly come forward while returning to the standing position. Hold for a moment then reverse the moment and lower the dumbbells down.
  7. Repeat the process for the second rep without leaving the dumbbells on the floor.
  8. Do as many reps you can. Recommended reps x sets: 6-8 x 3.
  9. If you are a beginner or If you want to lift more weight so better use belt because the belt can protect your back and waist from injuries.

Important Instructions

  • Keep your core tight during the whole lift.
  • Try to maintain a flat back throughout the movement.
  • Make sure to look forward instead of looking down. Looking towards the floor can flaw the position of the deadlift and cause distress.

2. Dumbbell Stiff-Legged Deadlift


Source: Vimeo

How To Do Stiff-leg or straight-leg deadlift with dumbbells

  1. Take two dumbbells and place them on the ground in front of you. Dumbbells should be shoulder-width apart and in front of your feet.
  2. Stand straight in the hip-width position. Your body should be straight from top to bottom.
  3. Slightly bend your knees (just a bit) and bring your arms down to grab the dumbbells with an overhand grip. This time your face couldn’t be in the forward direction. Because you’re not bending your knees. You’re lifting weight with keeping your legs as straight and stiff as possible.
  4. As you grabbed the dumbbells, slowly raise your shoulders and upper body without bending your elbows (arms should be straight). And make sure your hamstring muscles are fully engaged while lifting the weights up.
  5. When you completely stand up, hold for a couple of seconds then reverse the steps and lower the weights. But if you want to perform more than one rep, do not leave the dumbbells on the ground. Keep holding the dumbbells in your arms and repeat the same steps for the second rep!
  6. Do as many reps you can. Recommended reps x sets: 6-8 x 3.

Important Instructions

  • Keep your core tight during the whole lift.
  • Try to keep your leg as straight and stiff as possible throughout the entire movement.
  • Hold the dumbbells firmly and perform each rep in control and better range of motion.

3. Dumbbell Sumo Deadlift


How to do Dumbbell sumo Deadlift

  1. Place two dumbbells on the floor in a vertical position.
  2. Stand upright with your feet wider than shoulder-width apart and slightly out to sides. Make sure dumbbells should be between your legs.
  3. Keep your core tight, back straight and chest up.
  4. Slightly bend your knees and push your hips back to lower down (Your back should be straight and eyes looking forward as you go down).
  5. Now, grab the dumbbells with a neutral grip. Your palms should be facing each other.
  6. Brace your core, Inhale and lift the dumbbell off the ground. Keep your elbows between your knees.
  7. As you grabbed the dumbbells, slowly raise your shoulders and upper body without bending your elbows (arms should be straight). And make sure your lower-body muscles are fully engaged while lifting the weights up.
  8. When you completely stand up, hold for a couple of seconds then reverse the steps and lower the weights. But if you want to perform more than one rep, do not leave the dumbbells on the ground. Keep holding the dumbbells in your arms and repeat the same steps for the second rep!
  9. Do as many reps you can. Recommended reps x sets: 6-8 x 3.

Pro Tips

  • When you return to the standing position, make sure you raise your hips and shoulders at the same time.
  • Maintain a neutral spine and head position throughout the lift.
  • At the time of lifting the weight off the ground, drive with your heals and squeeze your glutes and then push your hips forward and return to the standing position.

4. Staggered Deadlift


Source: Vimeo

How to perform the dumbbell staggered deadlift

  1. Place two dumbbells on the floor in a vertical position. Stand with feet hip-width apart with your one leg slightly behind so your stance is staggered.
  2. Bend your knees and hinge at your hips to lower your body.
  3. Now grab the dumbbells with an overhand grip. Your arms should be straight and palms facing your body.
  4. Slightly push your hips back and keep your back flat. Your torso should be almost parallel to the floor.
  5. Brace your core and push through your heels to stand up straight. Keep the weights close to your body as you lift the weights up.
  6. When you completely stand up, hold for a couple of seconds then reverse the steps and lower the weights. But if you want to perform more than one rep, do not leave the dumbbells on the ground. Keep holding the dumbbells in your arms and repeat the same steps for the second rep!
  7. Do as many reps you can. Recommended reps x sets: 6-8 x 3.

Important Points

  • Squeeze your butt and quads as you return to the standing position.
  • Perform deadlifts for both legs individually

5. Dumbbell one-arm Deadlift


How to do dumbbell single-arm deadlift

  1. Stand upright in the hip-width stance with holding a dumbbell in your right hand with a neutral grip. Hold your right arm straight in front of your right thigh. Your palms should be facing your body.
  2. Bend your knees and slightly push your hips back to lower the dumbbell toward the floor until your torso becomes parallel to the ground. Maintain a flat back throughout.
  3. Brace your core and push through your heel to stand up straight.
  4. Hold for a couple of seconds then reverse the movement and repeat the same steps for the second rep!
  5. If you want to perform more than one rep, do not leave the dumbbells on the ground. Keep holding the dumbbells in your arms and repeat the same steps for the second rep!
  6. Do as many reps you can. Recommended reps x sets: 6-8 x 3.

6. Dumbbell Suitcase Deadlift


Here’s how to do the dumbbell suitcase deadlift

  1. Place a pair of dumbbells on the floor on either side of your feet.
  2. Stand upright with your feet close to each other.
  3. Keep your core tight, back straight, chest up and eyes looking forward. That’s the starting position.
  4. Bend your knees and hinge at your hips to lower down. And grab the dumbbells with a neutral grip.
  5. Keep your arms straight. And your palms should be facing your body.
  6. Now push through your heels to stand up straight and make sure your lower body engaged while standing straight.
  7. Your hips should slightly come forward while returning to the standing position.
  8. When you completely stand up, hold for a couple of seconds then reverse the steps and lower the weights. But if you want to perform more than one rep, do not leave the dumbbells on the ground. Keep holding the dumbbells in your arms and repeat the same steps for the second rep!
  9. Do as many reps you can. Recommended reps x sets: 6-8 x 3.

Benefits of doing deadlifts with dumbbell

Dumbbells exercises are a part of free weight training. Dumbbells allow a greater range of motion and also enable you to modify workout movement. Below we’ll see some of the important benefits of doing deadlifts with the dumbbells.

1. Range of Motion

When it comes to the range of motion, dumbbells are always the best workout equipment. Some deadlift variations such as the single-leg deadlift, suitcase deadlift, the staggered deadlift can easily be done with the dumbbells. But you may find difficulty performing these variations with the barbell.

2. Dumbbell gives you option to train one at a time

Dumbbells are tiny equipment as well as they are not attached to anything. So with the help of them, you can train one arm or one leg deadlift more efficiently.

In case you have one side than the other, then you can use dumbbells to work more on your weaker side.

3. Balance

Doing deadlift with the dumbbells develop your balance. Different types of dumbbell deadlift like single leg deadlift, one-arm one-leg deadlift etc requires stability, so doing them consistently will improve balance.


Dumbbell Deadlift vs Barbell Deadlift: Which is better?

The straight answer to this question is barbell deadlift. Barbell deadlifts are better than dumbbell deadlifts.

Here’s why Barbell deadlifts are better than dumbell deadlifts?

  • Allow you lift heavier weight than dumbbells (basically 25 to 30 per cent heavier).
  • Promote muscles growth more than dumbbells.
  • Increase more power and strength than dumbbells.

But in case, you don’t have a barbell and weight plates with you. And suppose you workout at home with dumbbells only, then dumbbell deadlifts would be a great option for training the entire body.

I’ve already mentioned above the benefits of doing a deadlift with dumbbells. So without thinking much, just start doing the different dumbbell deadlift variations at home and let me in the comment how helpful this post is.

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