Moves/DB Deadlift

DB Deadlift

ID: 750

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Exercise Types:
Lower Hinge, Lower Step
Contraindications:
Knee Problems, Ankle/Calf Problems
Equipment:
Dumbbell
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Push hips back as if reaching for a wall behind you before bending the knees.
  2. 2. Control the eccentric; feel the hamstrings load as you lower.
  3. 3. Hips and shoulders should rise at the same rate out of the bottom position.
  4. 4. Soft knee bend throughout — this is a hip-dominant, not knee-dominant, pattern.

Regression:

Substitute a kettlebell deadlift with a light load before progressing to barbell or heavier variations.

Progression:

Progress to a snatch-grip or deficit variation to increase range of motion and technical demand.

Common Problems:

Losing upper-back tension mid-set — cue scapular retraction and lat activation before each rep.