3 Types Of Dumbbell Deadlift - Form and Technique

Incorporate these 3 types of dumbbell deadlift exercises into your workout for maximum results!
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Strength training is an essential component of overall health and wellness, especially as we progress through the stages of life. A well-defined physique, improved metabolism, and enhanced muscle mass are just a few of the benefits it offers, especially for women. In today's video, we are introducing the dumbbell deadlift exercise, lauded as one of the best strength training exercises for women. Not only will we highlight the importance of this pivotal move, but we will also walk you through three unique types of dumbbell deadlift, ensuring you have a varied routine to keep things interesting.
This exercise uses the power of hip hinging motions and targets your entire posterior chain, including your glutes, hamstrings, and vital back muscles. As we break down the anatomy of the exercise, you'll grasp the significance of having this in your regimen, especially given its role in enhancing your ability to lift and maintain strength as we age. Whether you're familiar with dumbbell deadlift types or are new to the world of strength training, this video promises a deep insight into the different types of deadlifts with dumbbells, ensuring you're well-equipped to integrate this essential exercise into your routine.
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Quick Timestamps:
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(0:00) Intro
(0:48) Classic dumbbell deadlift
(2:53) Single leg dumbbell deadlift
(5:42) Single leg deadlift w/ ball
(7:11) Summary
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Articles, Vids, & Links Referenced in This Video
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**Disclaimer: This video is for informational and educational purposes only. This is the internet. This is not your doctor’s office. This video is NOT medical advice. If you have any concerns about your health, you should see your Doctor immediately. Consult your doctor before making any health changes. Although we show results from our program members, please keep in mind that results vary by individual. We cannot and do not guarantee you will get the same results by choosing to follow any of our programs, supplements, or strategies.

[@FitMotherProject]

Get your FREE MEAL PLAN + WORKOUT sent straight to your email: bit.ly/fmjs-yt

[@judyrogers158]

Like that you show so many variations! One suggestion: It is difficult to see Kat’s leg stance, i.e., bent knees or not, when she wears black leggings and the video is shot with her standing in front of the black exercise inspire machine or the black dumbbells. Thanks for the tips. I’m a long away away from using a bosu ball, but will work on the other variations, for sure!

[@FitMotherProject]

Thank you for the comment, noted 👍

[@theodoraplachkov5383]

I agree. Black pants are not ideal for shooting

[@valeriehart2284]

Great demo--always grateful for the SCIENCE behind the practical moves! :)

[@FitMotherProject]

Thank YOU! I appreciate your kind words. I hope the information we're putting out there is helping you.

[@lara.arden123]

So helpful to have the same strength exercise but with variations to help warm up and level up. Thank you! I’ll give those ones a try soon. ☺️🥰

[@FitMotherProject]

You’re very welcome 🙏🏼

[@Solar6351]

Wow! That must takes a great deal of balance to deadlift on a boss ball 😲 I’ve been deadlifting for over a year now and I STILL do them near a wall in case I lose my balance. Way to go Kat!!

[@kje8254]

Awesome form suggestions thank you!

[@FitMotherProject]

You’re very welcome 🙏🏼

[@gaylenenicholson7694]

Great demo!!! 👏

[@FitMotherProject]

Thank you very much 🙏

[@JaneThomas58]

Thanks. I love love love deadlifts

[@FitMotherProject]

You’re very welcome 🙏🏼

[@syedimam3615]

Nice demo.but please be aware that with black pants of demo person and background in video with black Dumbles in rack and black racks and stuff it is hard to see her movement of leg and bent agle of leg , knee etc. Thanks for all the infos.

[@FitMotherProject]

Thank you for the feedback! Noted 🙏

[@maggiequintero6723]

Hi, it is hard to see the leg position. Do you bent your knees on all variations. I believe some have noted about the black leggings is hard to see if Kat is bending her knees.. Also, I tend to get a pain on my right shoulder blade what do you recommend lower my weights?

[@FitMotherProject]

Hey Maggie, thanks for writing in and great question! And yes, there is a slight bend in the knee when performing these movements. Just slight enough that you can still feel the pulling with your hammies and glutes though. Pain in your shoulder blade may mean some tight muscles in that region. Consider rolling the area on a tennis ball beforehand to help bring some circulation and loosen up the area. Best of luck! -The FMP Team

[@janinedance102]

How heavy is the weight to lift?

[@FitMotherProject]

Thanks for writing in! The amount will vary, depending on the individual but generally speaking, choose a weight that has you struggling as you approach your target rep range. So if you are shooting for 8-10 reps, you should be struggling to finish as you approach 8. Best of luck! -The FMP Team

[@SrujanaRachakonda-j9y]

it looks like her back is not straight in the single leg variations

[@traciequinlan808]

I've always heard that lifting things without bending knees can hurt your back. Why is this not hurting her back? Is she doing something specific that I can't see? I think I might be missing something.

[@FitMotherProject]

Hey Tracie, thanks for writing in and great question! What is absolutely essential for any deadlift (or just about any lift, period) is keeping your core nice and tight. When you flex your ab muscles, you naturally straighten your back to help support your spine and all your back muscles. So just be sure to keep your core strong throughout and you should be safe. -The FMP Team