The deadlift is a heavy basic exercise that involves all the largest muscles in a person.

It follows from this that the working weight of the lifted projectile can be quite large even for untrained athletes.

It should be noted that deadlift is a rather traumatic exercise.

History knows quite a few athletes who, in an effort to become stronger, pursued weight gain and it was during this thrust that they tore off their backs.

After that, of course, there can be no question of any career in those sports where the basis is weight lifting.

As for dumbbells, their mass is an order of magnitude less than that which can be “loaded” on the bar. Is this exercise effective?

It is worthwhile to figure out whether these doubts are justified and whether this item can take its place in the training program.
What muscles work
In general, the same muscles are involved here as in the classic deadlift: hamstrings, glutes, lower back.

But there are also nuances. Firstly, the work of the forearms is minimal here, since the dumbbells are not so heavy that it could be difficult to hold them in your hands.

And this is an advantage, because often when performing a normal deadlift, athletes devote too much effort to hold the barbell normally, and therefore the technique suffers.

Secondly, it minimizes the load on the most “sore spot” of the deadlift – the lumbar region. It cannot be said that he does not connect at all to complete the movement, but he definitely does not receive such an hysterical load, characteristic of a deadlift with a barbell.

Options
The benefits of dumbbell rowing don’t end there. Of great importance is the huge variability of this exercise.

Deadlift with a barbell does not tolerate much variety – any variety in technique can be dangerous for the body. It’s hard to injure yourself with dumbbells, and therefore you can lift it off the floor in various ways, which is enough for imagination (within reason, of course).

For example, it is not at all necessary to keep your back straight if the exercise is performed with light dumbbells. You can bend your back. And it has practical benefits.

Firstly, you can pick up projectiles from the floor or even from a recess, thereby significantly increasing the range of motion.

Secondly, if the back tenses up in in a bent position, the smallest muscles in the spine work, which are difficult to load in other ways.

But there is one caveat: having chosen a certain angle of rounding of the back, hold it throughout the entire movement. Starting a deadlift in a straight position and ending it in a three-way bend is completely useless.

Thus, a deadlift with a bent back is fundamentally different from just a wrong deadlift: in the first case, the back, although bent, is bent steadily, and does not dangle back and forth.

And to maintain this stability, you also need to make an effort no less than to maintain a straight position, the difference is only in the direction of these efforts.

Hands can be spread more widely than in the classic thrust. At the same time, you will immediately feel how the work of the muscles will change: the emphasis will change from the predominant load on the lower back to the upper one. The palms here can be turned with the back side not forward, but sideways.

With a greater extension of the legs, the work switches to the buttocks, with a smaller one – to the hamstrings.

As with the barbell, you can pull with the classic and sumo. The first option was described above, the second one differs in that the legs are widely spaced and the dumbbells are equidistant between them, while the distance between the hands is minimal, almost close.

An exotic variation of the exercise is the one-arm pull. The technique does not differ from that described, but the dumbbell is only in one hand, and it is better to take the other behind your back.

Pulling with one hand is very useful for developing the skill of balancing the body, for coordinating movements, because during the movement there will always be a torque in the spine, which will need to be leveled with effort.

Technique
You can perform a deadlift with dumbbells in the same way as a classic with a barbell: legs shoulder-width apart, arms are slightly wider, dumbbells are taken from the height at which a straight back position is possible, the pelvis bends back, the back is tilted (but kept straight).

Further, there is an extension of the knees and a full straightening of the back. The advantage of this method is the ability to master the deadlift technique on light shells before moving on to the barbell. It is especially convenient to hone the correct position of the back and legs in this way.

You can also practice this exercise as an offp, exercise or warm-up. In that case, it must be done for a large number of times.

For many, constant extension and extension of the body, even without any weight, can be difficult, and if you add to this, albeit not heavy, but the load, you get an excellent physical, general developmental exercise that helps increase the endurance of the body and tones the muscles of the back and legs.

And if you do cravings for several times with dumbbells of considerable weight (from 20 kg), then this can tire even a relatively trained athlete.
Additional Tips
Don’t confuse deadlifts with squats: your knees should be bent, but that doesn’t mean you should sit on the floor in the starting position.

Dumbbells should hang on the hands like on belts, “tightened” only in the hands. With a barbell, a different position of the hands is hardly possible, but with dumbbells, due to their low weight, there is always a temptation to make part of the movement with your hands.

Such a violation of the technique leads to the fact that the very essence of the deadlift is lost and you perform something incomprehensible and useless instead.

Don’t look at the floor. By not following this rule, you can unconsciously round your back. Of course, here it is not as critical as in deadlift with a barbell.

But the wrong technique (unless it is practiced consciously as a variation of the exercise) with light weight helps to consolidate it when performed with a barbell. Muscle memory grasps everything on the fly, including what it does not need to memorize at all.

As for repetitions, their minimum number is 8-10, and the upper limit is not limited.
conclusions
The dumbbell deadlift is great as an auxiliary exercise for barbell traction, and as an independent exercise.

Lighter weight and lower technique requirements allow you to perform it for more repetitions, as well as practice different variations that are unacceptable in the classical deadlift.

This makes the dumbbell row a good general developmental exercise, indispensable for training at home and useful for people who want to keep fit.

The lack of rigid fixation of weight leads to the fact that you must always maintain balance and balance when performing a movement, which develops body coordination. Girls should pay special attention to dumbbell traction.