More recently, I've watched super-strong Nick Best on Instagram as he performs
dumbbell deadlifts (and more) with 150 - pounders.
I've trained trap bar deadlifts and farmer's walks for competition, and neither exercise has the same exact training effect as
dumbbell deadlifts.
And, if you didn't check out that Nick Best IG post, don't think that
dumbbell deadlifts are for lightweights only.
After your barbell squats, do
dumbbell deadlifts from the floor for 10 reps with up to 150 pounds.
After you're finished pulling heavy barbell deadlifts off the floor, do
dumbbell deadlifts RDL style to traction your lower back and stretch your hamstrings.
Swap out some of those standard deadlift reps for
dumbbell deadlifts.
For example leg extensions for 5 sets of 12 at 50 % are not exactly a quality workout, as opposed to doing 4 exercises: back squats, and
dumbbell deadlifts, leg presses, lunges for 5 sets each of 6 - 12 R.M.
If you're not a really big fan of the farmer's walk, you can substitute it with Romanian
dumbbell deadlifts — without setting the dumbbells down, perform shank levers / shank lever rows and Romanian
dumbbell deadlifts one after the other for a total of 10 reps (5 for each exercise).
Dumbbell Front Squat (30 seconds)
Dumbbell Deadlift (30 seconds) Curtsey Lunge (30 seconds) Dumbbell Glute Bridge (30 seconds)
Dumbbell Deadlift Curls 2.
You can call this exercise a dumbbell squat or
a dumbbell deadlift because it is kind of both but its probably closer to a squat.
This is in addition to: 3 × 10 - 15
Dumbbell deadlift with single leg calf raise (no rest) 3 × 10 - 15 Incline 3 - way sit - up with lying leg raise (no rest) 3 Lengths of sled pull or drag or farmer's walk (60 - second rest).
CW: Dale, notice that it's
a dumbbell deadlift — it's not BW only.
Not exact matches
think pistol squat, TRX suspended lunge, Bulgarian split squat, single - leg
deadlift, squats and step - ups using a bosu ball; single arm work such as one arm
dumbbell or chest press on a fitball, single arm rows or renegade rows.
Deadlifts — 4 x 5 (after the warm up, do 4 sets of 5 reps with 80 % of your 1RM) Chin ups or pull ups — 4 x 8 - 10 reps One arm
dumbbell row or a chest supported row — 3 x 12 reps
To perform it, take a pair of
dumbbells and position your body as you would in the bottom position of a
deadlift.
Examples: think pistol squat, TRX suspended lunge, Bulgarian split squat, single - leg
deadlift, squats and step - ups using a bosu ball; single arm work such as one arm
dumbbell or chest press on a fitball, single arm rows or renegade rows.
You can also perform the sumo
deadlift with a
dumbbell, using the same form as you would with a barbell.
One of the best exercises for developing the traps (besides heavy
deadlifts) are the
dumbbell shrugs.
Chin ups — 3 sets to failure Bent rows /
Deadlifts (alternate each week)-- 2 - 3 warm up sets then 2 x 5 - 8 reps Wide grip lat pull - downs 2 work sets, 8 reps EZ curls — 2 sets,8 - 10 reps Hammer
dumbbell curls — 2 sets, 8 reps Crunches — 3 sets, 25 reps
Leg Extension 2 x 10 - 15 Straight leg
deadlift 2 x 10 - 15 Upright row (hands shoulder width apart) 2 x 10 - 15 Scott biceps curl 2 x 10 - 15 French bench press on a flat bench 2 x 10 - 15 Cable row 2 x 10 - 15
Dumbbell bench press 2 x 10 - 15
Use
dumbbells and barbells and compound movements that involve multiple muscle groups like
deadlifts, bench presses, squats, overhead presses etc..
You can use it for presses, squats,
deadlifts, snatches and cleans instead of barbells or
dumbbells.
Deadlifts 2 x 5 abs 3 x 15 - 20 reps with a plate on your chest Rows 2 x 4 - 8reps (do variations of barbel and
dumbbell rows on alternate weeks) Pull downs 3 to failure Wide grip curls 2 x 8 - 12 reps Hammer curls 2 x 8 - 12reps
Straight leg
deadlift: Grab the
dumbbells with your palms facing down and hold them in front of the thighs.
The exercises which are most suitable for partial reps include the bench press, squats,
deadlifts, barbell and
dumbbell curls, barbell shoulder press, dips, close grip bench, pushdowns and bent - over rows.
Workout B
Deadlift: 1 - 2 warm - up sets, 1 set of 5 reps Overhead press: 1 - 2 warm - up sets, 5 sets of 5 reps Trap - bar
Deadlift: 3 - 4 sets of 6 - 8 reps Incline
Dumbbell Presses: 1 warm - up set, 3 sets of 6 - 8 reps Chin - ups: 4 - 5 sets of whatever
Make barbell and
dumbbell rows, pull - ups,
deadlifts and other free weight exercises the mainstay of your routine if you really want to achieve a monster back.
A good start would be to concentrate on: bench press, incline bench press, shoulder press, squats, lunges,
deadlifts, chin ups, barbell and
dumbbell rows.
Day One — Pull
Deadlifts 3 sets x 5 reps Rows 3 sets x 6 - 8 reps Weighted pull ups or chins ups 3 sets to failure Barbell or
dumbbell curls — 5 sets x 5 reps
You need not attack the
dumbbell rack doing curls immediately, but try beginning your practice with squats, or
deadlifts.
3x 10 L / R Single Leg
deadlift / squat combo (light weight — it's the balancing muscles we're engaging here)-- > hold the
dumbbells at your sides and balancing on one leg, come into
deadlift position.
Bicep and hamstring curls are great — but multi-step exercises like
deadlifts, squats,
dumbbell presses (instead of barbell) will target more muscles and introduces a greater range of motion.
dumbbells): glute bridges /
deadlifts / squats / russian twists / leg raises
If
deadlifts aren't in the cards, you can also do
dumbbell Romanian
deadlifts (RDLs).
This is like the top part of the
deadlift — where we hip hinge — and the
dumbbells only go as low as the bottom of the kneecaps.
Exercises like flyes, stiff - legged
deadlifts,
dumbbell presses, and chin - ups stretch the muscle in the bottom range of the movement.
Deadlifts,
dumbbell rows, and pullups are three great exercises that give you overall back strength.
Currently, I have 2, 5, and 10 pound ankle weights; 3, 5, 10, and 12 pound
dumbbells; 10 and 15 pound kettle bells; and 20 pound barbell mainly for squats and
deadlifts.
So the next time you do
deadlifts or even
dumbbell curls, really squeeze and contract your abs.
However, maximum definition in the abs and midsection comes from losing bodyfat, and the most effective exercises featured in my program for that goal are various forms of swings and snatches (unique
dumbbell or kettlebell exercises that almost nobody ever does in normal gyms), squats,
deadlifts, lunges, step - ups, clean & presses, mountain climbers, sprinting, and other full body exercises and calisthenics.
Along with squats, bench presses, and
deadlifts, try adding overhead presses, incline bench presses, and
dumbbell presses.
Performing eccentric isometrics with any type of Romanian
Deadlift (RDL) using a barbell or
dumbbells, as well as single leg variations are perfect.
Chest barbell incline press,
dumbbell incline press, barbell bench press,
dumbbell bench press, incline
dumbbell flye, flat bench
dumbbell flye, parallel bar dip, Rader chest pull or «breathing» pullover (after heavy squats or
deadlifts).
Friday: Seated Leg Presses Lying Leg Curls Smith Machine Lunges Stiff - Legged
Deadlifts Box Jumps (3 x20 reps) Calf raises (3 x20 reps) Seated Overhead
Dumbbell Press
Dumbbell Front Raises
Dumbbell Side Raises Bent - Over Lateral Raises
perform the # of reps of
deadlifts and overhead presses based on the # on the card Example: Red 8 = eight overhead
dumbbell presses Example: Black 6 = six barbell
deadlifts
If you do them holding
dumbbells down, it give you a good potential for max
deadlift.
Well, my max one legged squat with
dumbbells corresponded more or less to my max
deadlift.
1B) Supset with 1 - leg Romanian
deadlift with
dumbbells.
These types of exercises include the bench press (flat, incline and decline), squats (and other squat variations),
deadlifts (and other
deadlift variations), rows (bent over barbell /
dumbbell rows, t - bar rows, seated chest supported rows, etc.), pull - ups, dips, and overhead presses.