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Technique

  1. Stand with feet hip-width apart and slightly turned out, with a Dumbbell on each side of your feet.
  2. Bend at the hips and knees and grab each Dumbbell.
  3. Straighten your back, lift your chest, drive through your heels, extend your hips and knees simultaneously, lifting the weights.
  4. Stand tall with the weights close to your body, then lower them back down, bending at the hips and at the knees.

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Form tips

  • Maintain a neutral spine throughout the lift, avoiding rounding or arching of the back.
  • Avoid jerking the weights up; use a smooth, controlled motion throughout the movement.
Logging: Total weight used.

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Muscles

Strength

Primary

  • Spine
  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Neck
  • Quadriceps
  • Back
  • Shoulders
  • Pelvis
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Upper trapezius
  • Levator scapulae
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

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Equipment

Dumbbell
Dumbbell

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Appears in

Calisthenics skills
Other disciplines
Joint movements
Trunkextension
Hipextension
trains stretches

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Variations

e0dw

Deadlift

Beginner - Elite
e15l

Zercher deadlift

Novice
e0he

Overhead squat

Novice
e0dx

Romanian deadlift

Novice
e13s

Dumbbell overhead squat

Novice
e13z

Dumbbell clean

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.