Hi folks,
This newsletter is an edited article I wrote on behalf of a local magazine...
Having been asked to write advising the best
exercises to perform – an ‘Exercise of the Month’ as it were - there’s no better
place to start than one of his favored exercises (& mine), the all
encompassing Dumbbell Deadlift. Overlooked unfairly as being “advanced” by
leisure trainers and often performed incorrectly by weight trainers, I’ll set
out to explain why (when performed correctly) it’s an exercise of benefit to
male and female trainers of all ages whom do not have any prior contraindications,
providing key steps and tips to getting it right.
This
Neolithic lift is a function we perform multiple times on a daily basis and
often get it wrong, resulting in back injury & fatigue. Practicing this
style of lift in an exercise setting with competent tuition is a fantastic way
to learn control, perfect technique and create a good-lifting habit to continue
in our day-to-day activity, greatly reducing chances of injury through poor
lifting. Moreover, by increasing strength of the required primary muscles –
lower back, thighs, buttocks – and stabilizing muscles – abs, shoulders – will
further prevent the risk of injury, even if picking something up incorrectly
(which, if you perfect the skill through practice, you shouldn’t do anyway!).
I
have preferred to show the Dumbbell Deadlift, rather than the more familiar
Barbell Deadlift, as this exercise is generally easier to teach and perfect
(Notably, performing the lift as one movement and keeping your back straight
throughout the lift).
Here
are the key steps to follow:
1) Select a dumbbell
weight that allows you to perform your target workload in a safe &
controlled manner. Face a mirror – you should be able to see yourself
throughout the lift.
2) Stand with your heels
hip-width apart (toes pointed forward or slightly turned out, whichever is more
comfortable).
3) Assume the
start-position with an orthodox-grip of the dumbbells in line with your
shoulders and get a “feel” for the weight.
4) Bend your elbows
ever-so-slightly (your arms should be stiff, not straight) and take the strain
onto your arms.
5) Inhale, and then
exhale as you lift the dumbbells and drive upwards in one motion until you are
upright (chest out & shoulders back, not arched!).
6) Lower the dumbbells
in the same sensible fashion with controlled manner. Do not crash the weight –
your desired workload should allow you to perform multiple repetitions without
the weight touching the floor. Your final repetition should be as controlled as
your first!
Some
important do's and don'ts : Performing multiple repetitions, do not wear a
support belt for this exercise. It is an exercise to strengthen the muscles
outlined, which includes your core (abs & lower back). Whilst wearing a
support may help you to increase weight placed upon the dumbbells, you are
decreasing the requirement of the supportive structure you are attempting to
strengthen by performing such a lift.
Please
do not confuse, keeping your back straight with keeping your back vertical. A
straight back simply means not arched. By performing Dumbbell Deadlifts as one
smooth movement, keeping your head up and your eyes forward, you should keep a
straight back.
Happy training!
GP
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