Dumbbell Deadlift

Dumbbell Deadlift Instructions

• Position your feet just inside shoulder-width.
• Place a pair of DB's outside your feet.
• Assume a strong lifting position: 
• Core is braced
• Glutes are active with knees slightly bent
• Shoulders pinned back
• Neutral spine with your ribs stacked on top of your pevlis.
• Bend/hinge at the hips to grab the DB's
• Your back remains flat/neutral throughout. There is no arch or rounding in your spine.
• Your knees will come forward more on the DB variation versus the BB.
• Grip the DB's with your hands in a neutral position. DB's are still at your sides.
• Re-tighten and engage your body for the lift. You are trying to take all the "slack" out of your body. Imagine pulling your hips into proper position.
• Raise your hips slightly then lower.
• Activate your upper back & lats by pinning your upper shoulders down and back.
• Screw your feet into the floor.
• Take a deep breath and fill your stomach with air.
• Drive your feet through the floor and stand up. 
• Maintain your core tightness throughout the movement.
• Squeeze your glutes at the top.
• Lower the DB's to just below your knees then repeat. 
• You do not want to lower all the way to the floor. You want to maintain a strong, neutral posture throughout the lift.

*Tips*

• Lowering the weight too low can compromise your back position. Perform reps with lighter weight to find your ideal range-of-motion.
• Avoid arching your back excessively. This is false sense of core stability.
• Do not "look up". You want to maintain a neutral neck position.
• Keep the DB's close to your center of gravity. Do not let them stray in front or behind you.