Deadlift exercise with dumbbells for girls - technique, working muscles and 3 types of movement

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:

1. 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
2. We bend our back in the lower back , so as not to disturb the natural curve of the spine.
3. 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.
4. 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.

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:

1. We stand straight, knees slightly bent. Place your hands with dumbbells loosely on the sides of your hips.
2. We bend our back in the lower back , so as not to disturb the natural curve of the spine.
3. 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.

Deadlift technique

Initial position

Feet shoulder-width apart, arms slightly wider than shoulder-width apart. In order not to be mistaken with the width of your hands, use the notches on the bar as a guide.

Hand position on the bar

The barbell should almost touch your shins. In this case, the feet will be located under the bar, about a third of the foot will be behind the bar.

We recommend reading: Exercises for the serratus anterior muscle

Position of the feet under the bar

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.

1. Take dumbbells from a low bench.
2. Stand straight, legs slightly bent at the knees.
3. Begin to lower your body parallel to the floor while raising your leg.
4. Hands with dumbbells are perpendicular to the floor.
5. At the end point of the lift, the leg and body should be in a straight line.
6. 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.
7. 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.

Analysis of the exercise

What muscles work

The straight leg deadlift with dumbbells is a specific variation of the Romanian deadlift. It is designed to work the muscles of the hamstrings, buttocks, rectus dorsi muscle, which runs along the spine, as well as the core muscles.

The movement is anatomically different from the “Romanian” in that the hamstrings are activated more strongly, but the hamstrings also work more strongly. This fact does not allow us to consider the exercise suitable and safe for everyone. Some people experience discomfort due to the fact that they are forced to bend low, so they should perform the exercise with slightly soft knees.

The exercise works all the muscles of the posterior chain, but it also includes the forearms.

Proper execution

• The movement involves bending forward and backward with a straight back, and bending clearly at the joint, and not pulling from the floor in its usual classical sense;
• The exercise is performed on fixed shoulder blades and a taut stomach;
• The work does not imply any aggressive breathing or holding it;
• Exhale while extending the body, inhale while lowering the dumbbells;
• The movement should be as amplitude as the angle in the back allows

Errors

1. Back rounded in the lumbar region;
2. Hump ​​in the thoracic region;
3. Shaky knees;
4. Protruding belly;
5. Arched lower back;
6. Uneven movement, too fast at the start and too slow at the end;
7. Stops along the trajectory.

6 more useful tips

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

1. 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.
2. 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.
3. 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.
4. Particular attention should be paid to breathing. Tension - exhale, relaxation - inhale. To perform it correctly, the breathing technique must be brought to automaticity.
5. 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.
6. 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!

Contraindications

Exercises with free weights are contraindicated if the girl exercising has the following characteristics:

Injuries to the knees and hip joint	When performing deadlifts with a barbell, these joints bear the main load. The heaviness of the weight of the sports equipment and the large amplitude of movement create conditions for increased injury risk in these joints. Therefore, even if there is slight damage, it is recommended to abandon this exercise.
Phlebeurysm	When performing deadlifts on straight legs, the bed hugs the working muscles. As a result, blood pressure increases, and with it the load on the walls of blood vessels. Therefore, if you have varicose veins, you should give up deadlifts.
Spinal injuries	This athletic movement should not be performed if the spine is damaged. Depending on the severity of the injury, axial or bending loads on the back may be contraindicated for a girl or woman. Before starting exercise in the gym, you should consult your doctor.
Rachiocampsis	If you have kyphosis or scoliosis, it is recommended to avoid heavy back exercises with barbells and dumbbells.
Individual contraindications	Girls and women suffering from diseases of the cardiovascular system, diabetes mellitus and other diseases that limit physical activity should not perform dead exercises.