How To Deadlift With Dumbbells At Home
The deadlift really is the ultimate exercise: it works your entire body from top to bottom, and can be done anywhere! They will strengthen your glutes, quads, hamstrings, lower back and core.
You can use any kind of equipment, from resistance bands to dumbbells or kettlebells, to intensify this movement.
Dumbbell deadlifts are particularly effective as they mimic a movement you perform almost every single day – picking something up off the floor. Using two dumbbells means that you’re challenging both sides of your body to hold the weights with control.
How to perform the exercise
Start standing straight, with your feet shoulder-width apart and your spine neutral.
The dumbbells should be on the floor, one either side of each foot.
Bend down to pick up the dumbbells, hinging at the hips.
As you stand up, keep your arms straight and squeeze your glutes at the top of the move.
This counts as one rep.
Aim for 3 sets of 10-12 reps.
- Exhale as you lift the dumbbells up and stand straight.
- Keep your spine and neck neutral throughout the move to prevent excess pressure on the spine.
- Start with a light weight until you get used to the move and are sure your form is correct, then you can begin to lift heavier weights gradually.
If you have any concerns or questions about performing a deadlift correctly, make sure to ask your trainer – form is key here!