How to do a dumbbell deadlift

Setup:

1. Dumbbell Placement: Place a pair of dumbbells on the floor in front of you, slightly narrower than shoulder-width apart.
2. Foot Position: Stand with your feet approximately hip-width apart, toes pointing slightly outward (if comfortable).
3. Hip Hinge: Bend at your hips, pushing them back, until you can reach the dumbbells while maintaining a neutral spine.
4. Grip: Grasp the dumbbells with an overhand grip, hands just outside your shins.

The Lift

1. Initiate the Pull: With a tight core and neutral spine, drive through your heels to stand up, lifting the dumbbells with you in a smooth motion. Keep the dumbbells close to your body throughout.
2. Engage Glutes and Hamstrings: As you pass your knees, focus on extending your hips, using your glutes and hamstrings to reach a fully upright position.
3. Squeeze at the Top: Squeeze your glutes briefly at the top, ensuring your body is in a straight line from shoulders to ankles.
4. Hinging Descent: Reverse the movement with control, maintaining tension. Hinge at your hips and lower the dumbbells in a controlled path back to the starting point.
5. Reset: Briefly rest the dumbbells on the ground, then repeat the motion.

Tips:

• "Pull the slack out": Before initiating the lift, create slight tension on the dumbbells to optimize tightness.
• Bar path: The dumbbells should move in a near-vertical line, close to your shins and thighs.
• Don't round your back: Keep your back neutral throughout, focusing on hinging at the hips.
• Breathe: Exhale at the top of the lift and inhale as you descend.