@drshel: READ CAPTION!👇 Dumbbell deadlifts work every muscle from the back of your neck to your heels. So should you do them? Absolutely, yes! Tips to do these properly: 1. Make sure to emphasize the hip hinge instead of squatting. Your hips move first and then your knees slightly. In other words, the movement is not led from your knees. Make sure your back does not round, and your hips are reaching back behind you. Imagine your butt is being pulled back, and your upper body is lengthening forward. 2. Think about your weight being in your heels on the way down and screwing your feet into the ground on the way up. This can help activate your posterior leg muscles and keep proper form throughout the movement. 3. Keep your arms straight and hold the dumbbells in front of your legs. The weights you choose should be heavy. Your posterior muscles are stronger than your arms. If you pick up the dumbbells and they feel heavy to your arms, that’s ok. Remember, this is a leg and back exercise, not a bicep curl. 4. Squeezing your glutes at the top to slightly hyperextend your hips forward is a debatable part of the movement. Some believe that maintaining constant tension on the glutes and hamstrings by stopping the movement an inch before the maximum extension leads to better gains, while others prefer squeezing the glutes at the top for extended range of motion. I haven’t personally found that hyperextending at the top of the movement has led to any greater gains. In fact, it’s almost like a pause or break in the movement that offers a split second of rest and I prefer to keep constant tension on the muscles for the entire set. Try both versions and see which one you feel works your posterior muscles the best. 5. Do these at least once a week. Aim for 3-4 sets of 10 reps. If you can do more than 10 reps at a time, you need a heavier weight. #deadlifts #dumbbell #dumbbellworkout #legworkout #workout #gym #gymgirl

Dr. Shelly Seidenberg

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Wednesday 08 May 2024 17:12:39 GMT