The Dumbbell Deadlift: Perfect for Weight Room Beginners

February 6, 2013 | Raymond Tucker

Must See Strength Training Videos

One of the best exercises to build lower-body strength and challenge your entire body is the Dumbbell Deadlift. Although many athletes flock to the standard Deadlift, don't discount the value of its dumbbell counterpart. (Learn how to get strong with the Deadlift.)

Compared to the barbell variation, the Dumbbell Deadlift is easier to perform for beginners and for athletes who lack mobility. You can get your body into the proper lifting position with your back straight, hips down and knees bent. Also, the position of the weight closer to your sides encourages you to drive up with your hips and then your knees—an essential aspect of traditional Deadlift form that is often ignored. (Master the conventional Deadlift.)

I recommend the Dumbbell Deadlift for anyone new to the weight room. You will quickly learn the proper Deadlift movement pattern, as described above. You won't be lifting massive amounts of weight, but you will be building a foundation of strength to progress to the more advanced variation.

Try adding the Dumbbell Deadlift to your workouts once or twice per week. Use it as a supplemental exercise after your main core lifts, such as Squats, Lunges and Cleans.

  • Assume athletic stance with feet slightly wider than shoulder-width
  • Hold dumbbells with both hands in front of legs
  • Sitting back with hips and keeping weight on heels, squat until dumbbells touch ground
  • Drive up to starting position
  • Repeat for specified reps

Sets/Reps: 3-4x12-15

Photo: fitnesscareless.com

Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...
Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...
Must See
Perfect Dwyane Wade's Signature Euro Step Perfect Dwyane Wade's Signature Euro Step
Views: 1,311,957
Patrick Willis' Homegrown Off-Season Workout Patrick Willis' Homegrown Off-Season Workout
Views: 1,229,784
Dwyane Wade Leads by Example Dwyane Wade Leads by Example
Views: 7,969,646

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,015,900
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,235
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 69,996
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,659
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,294
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,462
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,938
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,498,992

Load More
More Cool Stuff You'll Like
Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

Sled Pushes may be the most dreaded exercises in any training facility. There are few exercises that can get your heart rate up and challenge your...

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

The Most American Workout Ever

The Most American Workout Ever

8 Cures for a Weak Grip

8 Cures for a Weak Grip

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

7 Trap Bar Exercises You Should Try

7 Trap Bar Exercises You Should Try

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

YardBarker