Deadlift with dumbbells for girls - technique and 3 types of exercise: deadlift on straight legs, Romanian forward bends, on one leg

This type of exercise can be classified as a complex but highly effective type of training.

Those who have mastered this type of load always include it in their training complexes. This method of muscle training can be used wherever it is convenient for you - both in the gym and at home.

The use of dumbbells allows you to increase the efficiency of working the target muscles several times. Therefore, if you are faced with the task of properly pumping up and strengthening the main muscle groups, you can successfully use the deadlift exercise with dumbbells for girls.

What muscles work?

The main load falls on the muscles - hip flexors, gluteus maximus and back extensors. The additional muscles involved are the teres major, rhomboids, and trapezius, and many other muscle groups that help stabilize the body during the dumbbell forward bend exercise.

When performing various types of deadlifts, the load on muscle groups is distributed as follows :

High – lower back, buttocks, back of the thigh;
Middle – inner thigh, arm, forearm.
Other muscle groups and muscles are also involved, but to a lesser extent.

Having become familiar with this load distribution, you can clearly direct your efforts to the target muscle groups that need to be worked out. The load is distributed differently when using different types of exercise, although the same muscles are involved.

A few recommendations

The load must be securely secured. Any change in balance due to the projectile leads to extra stress and can cause ligament rupture, damage to the lower back, and back.
All movements are performed smoothly, with maximum concentration. You need to tense your body, control the order of actions. You should not do several approaches if you have no strength left.
You need to lift the load only while exhaling, lowering it while inhaling. It’s very simple to remember: a sharp exhalation occurs only when something rises and requires effort.
First, the rounded lower back stretches, and then the entire body. When lifting weights, the load is transferred to the legs.
The final stage of any type of CT must be smooth, without bends. It is important to pump up your back muscles, and not clog them.
During exercises, you need to look only forward, not down. Therefore, many trainers recommend first learning the rope without using a weight, and only then picking up the apparatus.
The exercise should not be performed by people who have (have) back or knee injuries.
You can start working with weights only a month after you start stretching your muscles.
To protect joints (knees, wrists, elbows), it is recommended to use special clamps or elastic bandages. They will help fix them and transfer the load.
Only a certain order of execution should be followed. Any violation of the technique can lead to serious injuries and reduced effectiveness of training.

You can exercise at home, just by purchasing a piece of equipment with the required weight. But, during the first weeks, it is recommended to go to the gym, as the trainer will be able to point out mistakes and help you build the right training schedule.

Any technique for performing deadlifts with dumbbells for girls can be mastered in a short period of time if you strictly follow the training program. With regular exercise, the athlete's strength, endurance, and flexibility significantly increase. Thanks to the correct distribution of the load on the stabilizing muscles, the overall strengthening of the musculoskeletal system occurs. In addition, this complex is perfect for various sports categories and can be integrated into training of any complexity.

Standing on straight legs

The so-called deadlift with dumbbells for girls is suitable for those who want to pump up the gluteus maximus muscle, as well as strengthen the torso muscles and give them relief. Gym instructors note that this type of exercise is recommended for men at the beginning of training, when it is contraindicated to use heavy weights at once.

Be careful, this movement is quite traumatic; if you are a beginner, we recommend that you start working on the back extensors and gluteal muscles with hyperextension, which can be done at home. It is performed with your own weight, and therefore the risk of injury is much less.

Before training, it is recommended to warm up your lower back. This will warm up the target muscle groups and prepare them for more serious loads.

Technique:

We stand straight, legs slightly apart. You can shift from foot to foot to relax your leg muscles. Place your hands with dumbbells on the sides of your hips, or you can place the dumbbell behind your back
We bend our back in the lower back , so as not to disturb the natural curve of the spine.
We lower the body forward without bending or bending the knees. The center of gravity naturally shifts forward. We compensate for this by moving our buttocks back. Place your hands with dumbbells freely exactly above your feet.
Hands with dumbbells begin to slide down without reaching the floor. Don't forget! We make an effort while exhaling! Next we return to the starting position

For the first time, it is enough to do, on average, ten repetitions at a slow pace, smoothly, slowly, feeling how the buttocks and back of the thigh tighten. In the future, when the muscles become stronger and the stretching is good enough, we increase the number to three to four sets of twelve exercises.

This movement takes pride of place among the 5 most effective dumbbell exercises for the buttocks, second only to various squats, lunges and the Glute Bridge.

Important information before you begin

Before performing the above movement, be sure to read this information:

Load displacement. The peculiarity of this type of exercise is that when you bend your legs strongly, you will work out your gluteal muscles perfectly. If you straighten your legs more strongly, the load will go to the back of your thighs. Depending on your goal, you can shift the emphasis of the load on the muscles you are interested in in this way and achieve excellent training results.
Main mistake. A mistake when performing the Romanian deadlift is to fully extend the legs, as this can threaten to strain the tendons.
Helpful advice. When performing a “deadlift”, do not forget that the main load will fall on the lower back muscles, so before performing this exercise you need to do good stretches. Warm muscles work much more efficiently, and the risk of injury becomes minimal.
Is it possible to perform the movement after injury? You can resume exercises during the recovery period after any injuries using the smallest weights and only after consulting a doctor.

Carefully! If you came to the gym recently, then do not immediately pursue heavy loads - increase the weight of the dumbbells and the number of repetitions of the exercises gradually. Major injuries occur precisely for these reasons and discourage training with dumbbells in the future.

Benefits of Dumbbell Deadlifts

This exercise is more suitable for girls than for men, since it allows you to work with small weights, rather than with a 10-20 kg barbell.

For a beginner who wants to master the technique of the exercise, it is also better to start doing it with dumbbells, as this reduces the risk of injury due to incorrect technique. The exercise is difficult because it is necessary to simultaneously control the position and actions of many muscle groups and joints.

For an athlete who has recently had an injury and is currently prohibited from heavy exercise, this is a great way to recover.

On bent legs

This exercise is also called the Romanian dumbbell deadlift for girls. Why is it needed? The fact is that with poor stretching and insufficient flexibility, this movement with straight legs is very difficult to perform, so in such cases this variation is performed. The gluteal muscles receive the greatest load, followed by the thigh muscles.

Before training, we warm up, including exercises on target muscles.

How to do this movement correctly:

We stand straight, knees slightly bent. Place your hands with dumbbells loosely on the sides of your hips.
We bend our back in the lower back , so as not to disturb the natural curve of the spine.
We lower the body forward , while bending the knees a little more. Hands with dumbbells slide freely along the front of the thighs, to the feet. We make an effort while exhaling!

The recommended number of repetitions for average physical fitness is up to three to four sets of twelve exercises. The weight of dumbbells is selected individually, starting with small weights.

This movement is one of the 7 best exercises for losing weight in the lower back, along with Hyperextension, Cat and Boat.

Watch the video for more details:
Caution! Some perform this exercise by squatting and almost touching the floor with their buttocks. This is not correct. By doing so, you put a lot of stress on your knee joints, putting them at risk of injury. Place your hips parallel to the floor, then a right angle will form at the knee joint! When performed correctly, the load is distributed evenly, which helps to work out the gluteal muscle group and hips.

Execution technique

Initial position

Dumbbells are taken from the racks with straight, outstretched arms. If they rise from the floor, you need to use the technique as with a deadlift, that is, at the fall, carefully push off with your feet and lift the dumbbells by extending the knee and hip joint to the level of the pockets;

Next, you need to stabilize the spine, bring the joints into a position where the shoulders are not too pulled back or pulled forward, and pull the stomach to a neutral position;

Just before bending forward, maximum extension is performed in the knee joint. Of course, you should not straighten your knees until they click, but this exercise implies that the person performing it bends as deeply as possible and has the best possible amplitude.

Movement

Due to flexion at the hip joint, the body is tilted forward with maximum abduction of the pelvis backward;
The dumbbells are lowered forward to the maximum possible depth;
The reverse movement is performed by extension at the hip joint;
No additional “part-time work” with your back, elbows, or arms is required.

Deadlift with dumbbells - technique. Pump up your buttocks.

Recommendations

Not only the starting position is important, but also the alignment of the back; if it is missing, the athlete may lose stiffness and get injured;
It is necessary to keep the position of the body the same throughout the entire exercise, not to “hang” your shoulders forward at the lowest point of the movement;
You should not actively lift the dumbbells with a jerk; the movement remains smooth throughout the entire exercise;
Beginners should start by inclining with a light stick or minimally weighted dumbbells. It is often recommended to do the exercise without weight in order to gain sufficient amplitude and skill in the movement, but in general it is difficult to do a high-quality technique if there is nothing in your hands.

Romanian single leg deadlift with dumbbells

This exercise is included in many training programs for the reason that it can perfectly work the gluteal muscle group, giving them elasticity, which is not available for most other types of loads. Deadlifts on one leg with dumbbells are also aimed at developing the vestibular apparatus. When used regularly, they eliminate disharmony in the development of muscle groups.

Before you begin the exercise, you need to do a good warm-up, which is definitely recommended to include lunges.

Take dumbbells from a low bench.
Stand straight, legs slightly bent at the knees.
Begin to lower your body parallel to the floor while raising your leg.
Hands with dumbbells are perpendicular to the floor.
At the end point of the lift, the leg and body should be in a straight line.
We begin to return to the starting position. We perform the exercise very slowly, do not make sudden movements , as this makes it easier to maintain balance.
We make the movement, alternating legs.

The amount for beginners is seven to eight repetitions for 3-4 approaches. It is necessary to gradually increase the amount only when you have perfectly learned to keep your balance.

This option is suitable for physically fit people. Those who have recently started training can start with easier variations of this type of training. This type of physical activity perfectly trains the sense of balance, perfectly loads the gluteal muscles, tightens the butt and makes the hips slender.

The exercise is difficult in terms of maintaining balance, but if you do it regularly, you will learn to do it automatically.
Performing this type of movement does not involve the use of large weights. Remember that the load must be strictly dosed. Carefully! You make a common mistake if you don't lift your leg high enough, as required by the technique. There is little benefit from performing this exercise, since the target muscles will not work.

What is craving - its types

It is rare to meet a bodybuilder who has not heard of an exercise system with this name. This type of exercise is basic. This means that when performing it, the load is applied to several muscles at once.

This is a set of bodybuilding exercises that allow you to pump up a number of muscles, such as:

Back extensors (low back).
Buttock muscles.
Biceps femoris.
Neck muscles.
Caviar.
Shins.

By this general “traction”, they usually mean several more subtypes of similar exercises:

Deadlift on straight legs, also known as “dead deadlift”.
Romanian - she is also “on straight legs”, very similar to a dead one, but differs in some movements of the pelvis and back.
Classic deadlift.
Sumo.
Trap bar row.

Many bodybuilders, while developing mainly the quadriceps on their legs, pay very little attention to such important muscles as the hamstrings and buttocks. And by the way - in vain. Without the development of hamstrings, your legs will look pretty scary and miserable.

Deadlifts work both on the development of the lower back, hamstrings and buttocks (although not as much as classic or sumo), and this is in addition to affecting other muscles. This exercise is quite difficult, so beginners in bodybuilding do not particularly like to perform it. It is better to start practicing it with the classical one, since the conditions there are less stringent and it is not so traumatic.

The difference between a dead deadlift and a classic deadlift is that with a classic deadlift, the legs can initially be bent, which places a greater load on the legs, while in the first case it is done on straight legs, although a certain bend in the knees is also allowed there. Below we will look at the deadlift, on straight legs.

6 more useful tips

And finally, we’ll give you 6 practical tips:

If discomfort or pain occurs in the lumbar region, knee or hip joints, the training must be stopped. In the future, you need to consult a doctor about the advisability of performing this type of exercise.
You need to be careful when performing this type of physical activity if you have diseases of the musculoskeletal system, varicose veins, chronic fatigue and other diseases.
The lumbar region is subjected to the most serious load when performing various deadlifts with weights. Do not violate the recommended exercise technique. And if you have lower back pain, performing this movement is generally contraindicated. In this case, we recommend that you go through 12 steps of the Crocodile spine complex from Dr. Antipko.
Particular attention should be paid to breathing. Tension - exhale, relaxation - inhale. To perform it correctly, the breathing technique must be brought to automaticity.
If you learn to perform these exercises correctly, this will be an indicator of excellent coordination of movement, as well as good development of the gluteal muscles and hips.
Any type of deadlift is, to one degree or another, traumatic , so strictly follow the execution technique. In some cases, to be on the safe side, you can wear a belt. If you are not fit for physical activity, start by doing exercises without weights.

Regular training, motivation and clearly defined goals give amazing results - a slim figure, sculpted muscles and a good mood!

Deadlift in Smith

You can also perform this exercise using a simulator. Here we will look at the Smith technique (Smith Machine simulator). The main difference from the above methods is that here the pelvis and buttocks do not need to be pulled back. And you don’t need to balance your body weight, since the barbell is fixed here and moves only in the vertical direction, up or down. The bar will not move forward or backward, which makes the task much easier.

Set the weight on the machine to the weight you need.
Place the barbell approximately in the middle of your thighs.
Again, slightly bend your knees and straighten your back. We bend our lower back.
Feet are shoulder-width apart (+-a little), hands on the bar are also approximately at this level.
Keeping your back straight, bend forward while lowering the barbell. We bring the barbell to the middle of the shins, almost to the feet, but not to the very bottom.
Slowly, without sudden movements, we return to the starting position. We repeat the approaches the required number of times.

Well, now you’ve learned what a “deadlift” is, how to do it and what to eat with it. For regular gym goers, this information should be very useful. Good luck with your training and sporting achievements!

Contraindications for performance

As effective as an exercise is in training the gluteal muscles, it is also dangerous for injury. Please note that the risk of injury is possible only if the technique is grossly violated or if excessively heavy dumbbells are used.

As a rule, straight leg rows with dumbbells are performed with moderate weight, so this exercise does not cause any problems.

However, there are a number of contraindications here:

Serious diseases and injuries of the spine (especially the lumbar region)
Injuries to muscles and ligaments that are involved in movement
Heart and blood pressure problems