Tuesday, May 10, 2016

Deadlift (Dumbbell Standard)


Target MusclesGluteus, Quadriceps, Hamstrings, Hip flexors, Lower back, Adductors, Latissimus dorsi, Trapezius, Abdominals
Starting Position:
1. Stand between two dumbbells with your feet parallel and shoulder-width apart.
2. Bend your legs until your hips and knees are at the same level, keeping your rib cage up and your head level. Your back should be straight, at a 45° angle to the floor.
3. Grasp the dumbbells, with your hands at your sides, palms facing inward. This will facilitate better balance and keep the dumbbells in the same plane.
The Movement:
1. Using the power of your legs and hips, and keeping your arms straight, lift the dumbbells from the floor until your legs are straight. The dumbbells should be parallel to your thighs. Hold for a count of one.
2. Slowly return the dumbbells to the floor, keeping your torso erect, arms straight and head up, eyes looking forwards. Your chest should be slightly forward.
Tips:
• Keep your back straight - i.e. in its normal position - throughout the movement. Do not lean forwards.
• Keep the dumbbells as close as possible to your legs throughout the movement.
• Make sure your knees travel in line with your toes - do not allow them to travel inwards.
Variations:
On a Block: Stand on a low, sturdy block or platform so that the dumbbells are at the same level as your feet. This increases the range of motion and therefore it benefits your body more.