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.

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.

Mistakes and safety precautions when performing the exercise

To properly learn how to do the Romanian deadlift correctly and safely, you should familiarize yourself with some common mistakes when performing it and useful tips on how to avoid them.

In principle, many of these rules/mistakes/tips have already been mentioned here, at least in passing. However, as the author of the article, I consider it necessary to write about them in a separate paragraph, with some additions.

When performing the “Romanian”, you should under no circumstances make sudden movements or jerks. This training involves only smooth and slow movements.
You should not immediately use a large weight of sports equipment. This will not lead to anything good in the end. Try to increase the weight gradually. When you get used to the initial weight and it already seems like two fingers on the asphalt, you can slightly increase the load.
Be sure to choose comfortable and light clothes and shoes.
Try not to violate the starting starting position - it was described for a reason and was not pulled out of thin air.
Never lose your correct stance and don't be afraid to lose your balance by moving your leg back. This applies, in particular, to the “crane”.
Follow the rules of breathing. When tilting the body, take a deep breath, and when straightening, exhale.
Do not disturb the order of execution.
Do not tip back in a vertical position.
Don't lower your head down, but look straight.
Do not arch or round your back under any circumstances.
Pull your shoulders back until your shoulder blades come together, and do not lift them up.
Do not place the sports equipment far from your feet. The barbell or dumbbells should be located as close to them as possible, almost flush.
If you cannot hold the weight, then you should not intercept the bar by bending your elbow. It's better to stop the activity and try to take less weight.

If all safety rules and techniques for performing this training are observed, positive results in the form of elastic, pumped up buttocks and thighs will not take long to arrive. We hope that you found this article useful, informative and interesting. We wish you good luck in your training and a beautiful body!

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.

Exercise selection

The Romanian deadlift is one of the most difficult compound exercises that requires perfect technique, as there is a high risk of injury. It is recommended to perform the exercises under the supervision of an experienced trainer, this will help maintain health and progress in development. Various traction options will allow you to choose a technique taking into account the individual characteristics of the body.

How to determine the need to perform an exercise for yourself? What variations of the Romanian deadlift should you choose for girls and men?

At the initial stage, it is preferable for guys to do this exercise, but only with a trainer who should teach you the technique. For girls and women, the classic option is practically useless; it is better to do exactly the option in question.

Experts disagree about the position of the shoulder blades when performing this exercise. Some experts recommend not retracting your shoulder blades, since such a movement can injure your shoulders and this is an unnecessary overload on the spine and shoulders. In addition, it is not recommended to do any backward deviations. Also, under no circumstances should you place the projectile directly on the floor.

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.

Additions to equipment

For those who have well-stretched biceps, you can complicate the technique by standing on a platform, that is, on a hill. This variation helps further stretch the hamstrings and target the gluteal muscle. For safety reasons, it is better to place the barbell on a power rack to the level of the hips - this will once again avoid overloading the back and spine.

Standing in a power rack, place your palms on the bar, shoulder-width apart. Remove the bar from the racks, take a couple of steps back (put the stops shoulder-width apart). Tighten and stabilize your abdominal and lower back muscles by bending your knees slightly.

Inhale: tilt your body down, lower your straight arms along your shins, knees bent, pelvis pulled back, transfer your body weight to your heels. With your back straight and your gaze directed forward, feel the stretch in your hamstrings.

Exhale: Squeeze your buttocks, straighten your back, and fully extend your torso. Once complete, walk over to the frame and leave the barbell on the rack.

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!