In exercise movements, the dumbbell straight-legged deadlift is a very good movement. I believe some people still know the dumbbell straight-legged deadlift, and the dumbbell straight-legged deadlift is harder. There are many benefits to pulling, but there are also a lot of things to pay attention to with dumbbell straight-leg deadlifts. So, how to do dumbbell straight-leg deadlifts effectively? Let’s take a look at how to do it to be effective.
How to do dumbbell straight-leg deadlifts effectively
The straight-leg deadlift literally means that the legs are always kept straight, and that is indeed the case. First, we stand with our legs straight, with our legs shoulder-width apart, holding a dumbbell in each hand and hanging it naturally, keeping our back straight without bending, and tightening our abdomen. When the formal movement begins, we first lean over and lower the dumbbells as far as possible, almost to the position of our ankles. Note that during this process, our backs are always straight, do not arch our backs, and our bodies are slightly forward. After reaching the limit, hold for 15 seconds, then slowly withdraw the movement and start again.
Precautions for dumbbell straight-leg deadlift
1. Always keep your legs upright and do not bend your knees. Pay attention to the difference between the straight-leg deadlift and the bent-leg deadlift: the deadlift in the traditional sense refers to the bent-leg deadlift, which exercises the center of gravity more towards the erector spinae muscles of the lower back.
2. To fully stimulate the biceps femoris, stand parallel to the hip width. In order to increase the difficulty and intensity, you can use a wooden straight-leg deadlift, and lower the barbell without touching the ground. The purpose is to maintain tension in the biceps femoris and lower back, so that the force can be concentrated on the target muscles.
3. The weight must be controlled and the movement must be smooth. The waist must be tight during the lifting and lowering process. Do not hold your chest and bend your waist. Do not lean back when lifting the barbell to the limit, otherwise it may easily cause lumbar spine injury.
4. Grip description: In the past, many bodybuilders used an upright and reverse grip. Now they tend to hold it with both hands, because the overhand grip can better control the barbell and stabilize the body, while an upright and reverse grip will cause When the barbell rotates, the trunk will also rotate, which can easily cause waist injuries.