Athletes who have been involved in fitness for a long time know that there is a universal basic exercise that allows you to work out the largest muscles of the whole body at the same time. It is called the “deadlift” and in the classic version is performed with a barbell. The athlete has to work with heavy weight, which is why there is a high probability of injury. As a result, not everyone does it. You can make it easier by replacing the barbell with dumbbells. Advantages of the dumbbell deadlift This exercise with dumbbells has many advantages, because, despite the fact that the weight of the shells is less, the same muscles are being worked out – the gluteal, femoral, lumbar. In addition: The load on the forearms is not so great. This allows more attention to be paid to the execution technique, and not to the resistance to the weight of the projectile. Reduced risk of lower back injury due to lighter weight. There is an opportunity to diversify this exercise by performing it in different ways. In the classic version with a barbell, this is not allowed, since any wrong movement can lead to injury. Can be easily performed by girls. After all, it makes no sense for them to lift heavy weights. And traction with dumbbells allows you to tighten problem areas. With the help of this exercise with dumbbells, you can hone the skill of deadlift with a barbell. Thus, the technique will be mastered without the risk of injury, and the weight will increase gradually. Possibility to improve coordination of movements. Due to the fact that you need to control your body more, the ability to maintain balance improves. Suitable for home workouts, as dumbbell storage requires much less space than a barbell. Moreover, without the control of a professional trainer and partners, it is better not to risk using too heavy weight. By selecting various options for the execution of the element, it is possible to influence a large number of small muscles, which are practically not included in the work in the classic version of traction. In addition, performing this exercise with dumbbells allows you to significantly diversify the fitness program. Exercise technique

Performing an exercise with dumbbells is similar to the classic version with a barbell. You need to put your feet shoulder-width apart, and place the dumbbells on the floor. Tilt your torso slightly forward, keeping your back straight. The buttocks are pulled back, and legs bend at the knees. Take dumbbells with straightened arms, and return them to the starting position in reverse order. In this case, you need to hold the dumbbells in front, and not on the side of the body, as close as possible to the legs. The body should also not be too tilted forward. The position is more like an incomplete squat. Such an exercise can even be practiced as a warm-up of the muscles before performing a more complex complex. But then it needs to be done in several repetitions. It can also be included in daily morning exercises using dumbbells with a minimum weight. Performing a deadlift with dumbbells will be useful for beginners. With its help, you can develop muscles, gradually increasing weight. This fitness element will help improve endurance, develop strength in the back and lower body. For more experienced athletes, you can take dumbbells with more weight. Ways to perform the exercise with dumbbells Deadlift with dumbbells allows you to perform the following variations of the exercise: Stand on a low hill, for example, on a low step. Place the dumbbells on the floor in front of the step. Next, using the technique of performing the classic version of the exercise, raise the shells with your hands. The amplitude of movements will be increased, and this will give a greater load on the muscles. Lifting dumbbells with rounding and tension of the back during the exercise. So the smallest muscles will be involved. In addition, the rounded and at the same time tense back is in a fixed position. This position of the spinal column will not lead to injury. With a barbell, such manipulations are unacceptable. To work out the upper back, you need to perform the exercise with a wide setting of the arms. At the same time, dumbbells can be taken both with a direct and lateral grip, turning the shells perpendicular to the body. To pump the gluteal muscles, you should unbend your legs more when lifting shells. You can pump the femoral biceps if you do not straighten your legs at the knees. Lifting the projectile with one hand. The other hand with the projectile is fixed behind the back. The required number of repetitions is performed, first with one hand, then with the other. In this case, you need to fix the position of the back and not twist the body to the side when lifting the projectile. Fitness Exercise Recommendations

Most beginners make mistakes doing this an exercise. Because of this, the effectiveness of fitness training decreases. Therefore, you need to use the following recommendations: Do not squat too low. The knees should not be fully bent. Do not bend your elbows and do not move your arms. They must be clearly marked. Otherwise, it will reduce the effectiveness of the exercise, and will not allow you to pump the target muscles. The bar, for example, does not allow you to make unnecessary movements with your hands, since it is heavier and is a single projectile. In order not to violate the technique, and the back remains straight, you need to keep your gaze strictly in front of you. The head should not tilt forward or to the side. If the dumbbell row is performed as a workout before the barbell row, then the execution technique is of particular importance. If the exercise is initially performed incorrectly, then difficulties will arise when lifting the barbell. At a certain point, muscle memory will work, which is fraught with injury. The number of repetitions of traction with dumbbells must be at least 8. The number of approaches depends on the physical fitness and goals of the athlete. And remember that the main thing in fitness is to correctly apply the existing knowledge and follow the recommendations of specialists.