Dumbbell Deadlift Technique - Perfect Form Video Tutorial Guide
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- Опубликовано: 6 окт 2024
- Learn the proper dumbbell deadlift technique to get the most out of your workout.
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In this dumbbell deadlift guide, we’ll teach you two variations of the exercise. These include the classic standard deadlift and a stiff leg deadlift. The dumbbell deadlift tutorial will show you the proper form and technique that you should be using each time you do this lift.
Dumbbell Deadlift Exercise - [Step-by-step technique]
Step 1: Spinal alignment is very important in this exercise. You need to start with your feet shoulder-width apart. You need to be relaxed and stand straight; not leaning forward or back while your weight is evenly balanced.
Step 2: Bend down and position the dumbbells on each side of you. The grip should be in-line with the middle of your foot. This will ensure the weight is distributed evenly through the center of your feet.
Step 3: You now need to assume the starting position. For this, grasp the dumbbells in each hand and lower your butt to the floor while raising your chest. Your thighs should be parallel to the floor and your back angled upward.
Step 4: The weights will almost be coming off the floor at this point. Now you simply need to push down through your feet and move into a standing position. Your arms remain straight and will now be at your sides; just below your waist. Squeeze your glutes as you straighten and grip the weights tightly.
Step 5: Slowly lower your body back down to the starting position by bending your knees; the dumbbells should just touch the ground. Take a deep breath and push back up again.
Step 6: The stiff leg deadlift has a different starting position. The dumbbells need to be in front of your feet; one dumbbell over each foot. Your legs are only slightly bent for this starting position; your back should be flat and you should feel the tension in your hamstrings.
Step 7: Take a deep breath and slowly move into a standing position. Again, move slowly down but ensure your knees bent just a little; your legs should be nearly straight; 15 or 20 degrees is perfect.
Step 8: Repeat steps 3-7 for the prescribed number of reps.
** Pro Tip #1: This is a primary compound movement. You should use dumbbells in the 80-100 pound range if you are able to lift these without injuring yourself. Complete 6 - 8 reps with 2 - 3 sets. You can include these in any exercise routine.
** Pro Tip #2: Adjustable dumbbells are best; you will be able to add weight as your strength improves. This will ensure you continue to challenge your body and build muscle.
** Pro Tip #3: Use your arms just like cables. They must remain straight and tight throughout the entire exercise.
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Your friends here at the FFP,
-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project
**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
Just wanted to say thanks for being awesome. I've seen a couple of your videos before, and was looking for dumbbell deadlift tutorials. Saw your face in the thumbnail of the google search and instantly clicked cause I remembered how good your training is. So, good job. :D
I can't believe how hard it is to find a simple demonstration of a deadlift. thx
I totally agree - these videos are full of great tips!
His form is aslo top notch
Same
For real! Most informative DB deadlift video I've ever seen.
Totally Also I prefer this type of dead lift. The majority of people is facinated by the romaniam dead lift which Im not a big fan of.
Finally!!! After a hour of searching on RUclips for a decent instructional video on dumbbell deadlifts finally found one! Excellent video! Sincerely TY for taking the time to post this. Helped me tremendously!
I agree . Very informative
You're very welcome. We are always try to post the best content for our subscribers !
Facts
Totally
This is the first stiff legged deadlift tutorial I've followed that doesn't leave me with lower back pain at the end of my session. Thank you! Thank you! Thank you!
How is this stiff legged? This is a squat not a deadlift!
@@Joe-ly3siSomeone didn't finish the video
It’s more technically like a clean.
I've never really been able to do deadlifts because they just seemed really complicated but I got it immediately after this video. Thank you!!
I truly appreciate your demonstrating all the possible wrong moves and body postures. Most videos just not doing an adequate job at showing both the good and the bad. Thank you bunches.
You're welcome Jamie! Here at the Fit Father Project, we know how important good form is to prevent injury!
-The FFP Training Staff
This is fantastic! I watch a ton of you tubers many of which lift 500lb plus in deadlift and they make it sound like just lift and rip the weight and you’ll be fine. I really enjoyed you slowing this down to simplify the lift . I suffer from chronic back pain from a near fatal car accident so I’ve been slowly recovering my back back to normal .
Hope you doing well buddy
Hello from London U.K. This is the best dumbbell deadlift instruction by far on RUclips. Been looking around nowhere by far it’s your video.
Thank you very much @river166 - I appreciate you saying so. 👍🏼
This is the most detailed Dumbbell deadlift video I could find, I'm always looking for ways to improve my form and technique, and this video really helps!
Thank you my friend! I’m very glad this was helpful for you 🙏🏼
I love the first variation. Was quite easy for me to do without any stress on my waist. Thanks for sharing.
I'm a mom, struggle with weight and crepitus, and this video definitely helped me with doing this properly.
Awesome my friend 😊
This is great for beginners like me , before starting actual deadlifts .
This is by far the most complete and detailed demonstration of this exercise I was looking for...sir I could tell when you were talking during the demonstration of both excercises that you knew exactly what you were talking about...thx alot for posting this video
You're very welcome 🙏🏼
Thank you so much for this video, all these years later and I still see you replying, mad respect
Ty for recognizing this 🙏🏼 Respect back to you for this kind comment
That’s some clear concise teaching. Thank you, you left nothing to question.
This was exactly I've bedn looking for. Simple but detailed explanation ❤
My man thank you so much, doing this deadlift with good form has improved my posture a lot, really you suggestions on how to do it are absolutely anatomically correct I really feel the muscle work!
You're very welcome 🙏
Thanks mate , had a hamstring injury from overuse running and my physio gave me rdls and Bulgarian split squats to strengthen the area , found your channel as I've been finding it hard to get the correct form right at home. Also the over 40s exercises are my new leg day for running 👍
The first one seems basically the same as a dumbbell squat. The second one is more like what I think of as a dumbbell deadlift. You could do both. Definitely hitting a lot of muscles really well with both of these exercises.
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The first one is more like a trap bar deadlift. I think dumbell squats should be performed with the dumbells on the shoulders
Very informative... As a mid-distance runner at 45yrs old, will incorporated into my cross training routine. Thank you for put it out here and look forward to future videos. And yes, I've subscribed.
You should have waaaayyyyy more subscribers. For real for real. Best explanation
Perfect for a typical hotel gym workout...rare to have a squat, deadlift rack! Great video
There are deadlift "racks"?
Yay! Finally I can deadlift my 3lbs pair of dumbbells properly thanks to you
Awesome my friend 😊
@@Fitfatherproject my problem is I don’t have range of motion to get in the starting position, for either variation , what do you recommend ?
I have to repeat what a lot of people already said…this is soooo helpful and perfectly explained! I stopped my search after watching this video.
I’m trying to add a variety of these lower body exercises and sometimes get confused with all the different types of squats out there.
Question: are there any squats that require sitting straight down? I always thought sumo squats were meant to be performed that way but I’m just not sure how to lower my butt down for these.
Btw, your camera angles and mirror are SUPER helpful! So many youtubers don’t do this which makes learning proper form very difficult! Thanks for the great videos ❤
Thanks for writing in and we appreciate the kind words! Getting your torso to go straight down may just be a flexibility/mobility issue. Check out this video to help in that department: ruclips.net/video/w59sDeyrep4/видео.html Best of luck!
-The FFP Team
There were videos in other channels on how to do dumb bell deadlifts. They just lasted for 2 or 3 minutes. But you went into greater detail and explained the nuances of form and technique. Excellent video. Thank you.
Thanks for watching Luther! We want to give our viewers ALL the details so exercises are done properly, with no injuries. :)
-The FFP Training Staff
Thank you my good sir. It really hits my quads just after 5 reps. I'm just new to this exercise and I am happy I found your video. Let's get it.
You're very welcome 🙏
You're a good teacher I appreciate your help. I'm 58, have trained in a low key way all my life and hope to continue doing so until I tap out. I like the dumbbell deadlift - it feels more natural and easier on my knees, etc, than the conventional barbell lift. I also sometimes lock out my legs and just work my lower back and glutes- I don't know if you like the sound of this? I have subscribed and will work through your videos.
Thank you for the demo. I also have been searching for proper deadlifts techniques.
I love how he calls me his friend 😊
Being able to do deadlifts, squats etc with dumbbells has been a great help for me. These videos have perfected my form, so thanks once again
You're very welcome! I’m very glad this was helpful for you 🙏🏼
Great demonstration 👍👍
Thank you so much for this :) It really helps me, because I'm too scared to do the traditional deadlift
Thank you! Plain and simple, been trying to find a simple breakdown of what's and why's regarding the dumbbell deadlifts, to add to my leg-lower home workouts, cheers, great video! :)
Thank you 😊
Hi Dr a I am in my 7 week of doing the dumbbell mrt workout feeling a lot better than I did when I first started thank you for your time and help God bless brother 🙏
You're very welcome 🙏
Thank you so much for sharing this video.. I was so confused as to which form is right .. and you video has made it clear that we are good with both the forms as both are concentrating on different muscles .. now I am gonna use both forms in my workout routine.
Most accurate dumbell deadlifts and really good explanation. Thanks for the video.
You're very welcome Shivam 🙏🏼
Let's just say I found what I was looking for after a long search. Thanks.
Excellent Beatrice! You're very welcome 🙏
Great demonstration. I went from feeling awkward and unbalanced in my positioning and motion, to do doing it confidently. Thank you.
Awesome my friend! You're very welcome 🙏
Thank you 🙏🏼🙏🏼
It's not easy to find someone to demonstrate this
You're so welcome! I'm glad you found this so helpful :-)
Best deadlift video I’ve seen. Thank you.
THANK YOU!
Fantastic cues for proper form, and placement of dumbbells. I needed this, thank you! 💪🏽😊
Very helpful. I'm going to incorporate the first dumbbell deadlift version he performed in my routine. As far as the stiff leg deadlifts go I'm gonna stick with the barbell. Thanks for this video and detailed explanation of the exercises.
Very informative and helpful! From the setup to setting the dumbbell down. Thank you!
You're very welcome Brother 👍🏼
loving your channel!
This is Excellent, Sir !
Sr. Basketbal Revenge on the court is now mine !
Thanks for keeping this simple to understand. This has given intense relief on my low back. Started last week, had difficulty controlling my breathing when i started. Next ill work on my form.
Keep at it
You’re very welcome! I’m glad you found this valuable 🙏🏼
I swear do not underestimate these exercises! At the time I didn’t feel like I was doing much but my God the next few days my muscles were killing me, in a good way!
💪
This vid is awesome. Many thanks from me and my lower back 🙏🏾
Awesome my friend! You're very welcome 🙏
Thanks for the upload brother
I’ve been trying to put together an all dumbbell workout and I wanted some proper instruction on dumbbell deadlifts
Not a lot of information out there
Your tutorial made a lot of sense and was very insightful
Thank you sir
I’m so glad I looked this up. I’m so glad you made this up for us!
Thank you my friend! I’m very glad this was helpful for you 🙏🏼
Fantastic. Gotta be the best video on the subject on RUclips.
good info, I watched 3 other videos and they were showing just one of the two variants and it confused me a bit
I definitely need the stiff deadlift variant since I already do enough exercise for arms and back
This video is great! Thank you! It’s been a struggle learning to properly do this exercise without an explanation, I would always avoid doing it even though I would always hear how beneficial and great it can be, like one of the fundamental exercises to do like bench press and I have no idea why I waited so long to start doing it.
This definitely helped me out a lot so I won’t end up hurting myself doing it improperly
You're very welcome! I’m very glad this was helpful for you 🙏🏼
@@Fitfatherproject definitely! I subscribed and been checking out your other proper form videos for multiple exercises, I hurt myself when I was younger working out and I feel like a lot of it could have been avoided if I had videos like yours back in the day
Awesome my friend! Ty 🙌
Ummmm.... this dude has the best tutorials I've ever seen.
Thanks Jason! We think Dr. A is pretty great too. :) We will be posting a video daily, so make sure you've subscribed!
-The FFP Training Staff
This is really helpful and really clear. Thanks!! :)
Wow! Best video ever!🔥🔥
I'm so glad you started with foot positioning... I just watched a video that made no mention.
Thanks - enjoyed it.
Perfect, thanks. My knees have been hurting due to excessive cycling. The straight leg dumbell deadlifts let me keep lifting weights and give my knees a much needed break.
Awesome my friend! You're very welcome 🙏
You’ve just gained my subscription
Awesome my friend! Really happy to have you with us. Explore our channel. We have a ton of awesome stuff here. Our website is also a fantastic resource. www.fitfatherproject.com/blog
Wow, this was really interesting - I really learned a lot!
Best video on deadlift... Love your tutorial, Dude
Thanks man
Thanks for this video, dumbell deadlifts are the best!!!
You're very welcome 🙏
Very good demonstration.... simple but informative
Thank you very much 🙏
Finally good dumbbell deadlift video ! thank you !
Great video, thank you for sharing bro 👊
You're very welcome 🙏
Finally someone that actually does the difference between the two. Dead lifts are dead from the ground. Stiff Legged are from the shins.
Awesome my friend! Ty 🙏
Decided to replace smith machine deadlifts with this at least for a while. Feels too damn awkward. Thanks man.
Gracias amigo
Thank you for the demo. Qq the first variation seems just like a squat with the depth and knee bend.
Awesome my friend! You're very welcome 🙏
Thank you so much..... best dumbbell explanation I’ve seen yet.... 😊
You're very welcome Brother 🙏
These videos are so helpful - I really appreciate them!
Thank you so much. I’m at PF and they don’t have a free bar only smith so I have to improvise. 😊
I'm at PF right now and they have 60# barbells here...too light for me so I switched to DVD...they go up to 75#.
Thank you! This was very helpful for me and I am not a fit dad!
You're very welcome 🙏
Thank you for teaching us 👍🏼👍🏼👍🏼🙂 I needed to get my breathing in order ,and this video helped me out tremendously.
I was using 15’s so I need to upgrade to 25 because anything higher makes me feel 🤢🤕
Pro tip: use a mic! Video quality will boost mate!
Just what I needed! Makes more sense now.
Awesome my friend! Ty 🙏
Very helpful!
Best explanation thank you.
Could you do a sumo deadlift explanation with dumbbells?
Thanks, great video!
Here you got this one with the kettlebell: ruclips.net/video/rt7-XtK7jDA/видео.html
the same principle applies with the dumbbell 👍
Finally found the right video, gud demonstration
Thank you my friend! I’m very glad this was helpful for you 🙏🏼
Thanks for this video. Very concise & helpful.
You're very welcome 🙏
Great video, i am going to incorporate both. Thank you so much
That's great to hear @Bashayer Alghareeb! Best of luck!
Coming back from time to time to check my form - great video!😄👍🏽💪🏽❤️
Thank you my friend! I’m very glad this was helpful for you 🙏🏼
I am recovering from an intercostal strain on the left from doing pullups everyday and realised it was from poor form and hate to admit weak back muscles xD This channel is so underrated thanks so much
Thank you my friend! I’m very glad this was helpful for you 🙏🏼
These are such great cues. Thank you for this video.
You’re very welcome 🙏🏼
I loved this video. It was very informative. Thanks Anthony!
Thank you, this helps me alot with my dumbbells exercises!
You're very welcome Brother 👍🏼
This was very helpful. I always struggled with the dumbbell deadlift which is part of my program I'm doing. Now after watching this I think I know what I was doing wrong.
Awesome my friend! I’m very glad this was helpful for you 🙏🏼
thanks buddy . first exercise was perfect. perfect for our corona environment right now
Great work on explaining. You’re an expert and it shows
Thank you 😊
Thank you, this was very helpful! I will be following you from now on.
Hey Dr a great job on the video thanks my husband dose the MRT db workout I'm trying to learn to do the exercises thanks
That is great that you are walking this journey together! If ever interested in more female-specific content, check out our Fit Mother Project YT channel: www.youtube.com/@FitMotherProject/videos Best of luck!
-The FFP Team
Every "intro to deadlift" video needs to include a section on "how this is different from a squat even though it looks exactly the same"
Deadlift puts much more stress on your posterior chain (engaging the low back) than the squat, whereas squats utilize the glutes more.
Very straight forward
🙌
FINALLY. Thank you for this, went through half a dozen videos with horrible information. Just earned a subscriber lol
Nice demonstration buddy.
Thank you my friend! I’m very glad this was helpful for you 🙏🏼
Thank you for your tutorial. If all of your info is as accurate and well explained as this, I won't regret the subscription I just gave you.
This is really helpful.
You're very welcome Dante! Thanks for the subscription 🙏🏼