Dumbbell Deadlift
Glutes, hamstrings and back2 dumbbells
The dumbbell deadlift is a lift from the floor with a dumbbell in each hand. It trains glutes, hamstrings and the muscles along your spine, and it is the simplest way to load a hinge at home.
How to do the Dumbbell Deadlift
- Stand with the dumbbells on the floor beside your feet and your feet hip width apart.
- Hinge down and bend your knees until you can grip the handles, back flat, chest proud and arms straight.
- Push the floor away and stand tall, keeping the dumbbells close to your legs.
- Lock out your hips, then lower the dumbbells to the floor under control.
Common mistakes
- Your back rounds as you pick them up. Raise the dumbbells on blocks or books so the start is higher, and keep your chest proud.
- You yank with your arms. Keep your arms straight and think about pushing the floor away.
- The dumbbells swing away from your legs. Keep them brushing your legs the whole way up and down.
Equipment and setup
Hex dumbbells that cannot roll make the setup easy. Stagger uses a pair of 50 lbs (23 kg) for 12 reps in each round.
If the floor start is hard on your back, set the dumbbells on sturdy blocks or books and pull from there.
Easier and harder versions
Easier: Use lighter dumbbells or start from blocks.
Harder: Use heavier dumbbells, pause at your knees or lower for three seconds.