Dumbbell deadlifts

jemhh

I just started doing these (today) and am having some trouble.From what I can tell there are two versions, a regular deadlift and a straight leg version (which can be done 2 different ways?)

First I tried the regular, using this video (https://www.youtube.com/watch?v=lJ3QwaXNJfw .) If I hold the dumbbells where he does, I have to lean forward more than he seems to or else my heels do not touch the ground. If I hold them more toward my sides, I am ok. So are sides okay?

Then, because I couldn't seem to do the first kind the right way, I tried the straight leg version. Video I used for these: https://www.youtube.com/watch?v=fai6L-DQ8a0 . These went okay but I didn't really feel them so, again, I'm not sure that I am did them right. (Note: I used two 10 pound dumbbells because I wasn't sure what weight to use so I'm not sure if the weight would have made a difference.)

Third set! Similar to second except, using this video (female version: http://www.bodybuilding.com/exercises/detail/view/name/stiff-legged-dumbbell-deadlift) I went down further. Those were okay, I think.

I guess my question is, which is the right way? Or the best way?

Galatea_Stone

Are you doing these in a gym? If you are, you need to up the weight. Use an empty barbell and work on form that way if you can. If you're stuck doing dumbbell work, then work on range of motion by doing stretches. It is very important that you push through the heels. Even if you have to lift your toes off the floor to the the feel of pushing through your heels.

jemhh

I'm doing them at home. They are handles plus plates so I can increase them (have a bit over 100# in plates available.) My alternative is a cheapie bar that practically weighs nothing on its own (there are 4 plates but the lowest is 10# so that would still be 20#.) I started out light because everything I've read says to start light to get your form right but what exactly is light? It sounds like 45# would be light (that's a regular bar, right?) so maybe putting the two 20# plates on the barbell would be good.*

*just got this barbell second hand from a friend of a friend last night so I haven't checked to see if the dumbbell plates fit on it or not. I am hoping they do or else the barbell will top out at 60#.

Edited to ask: Should I stick with the first version or the straight leg?

maroonmango211

I as well do my lifts with dumbbells at home, I opt for the straight leg deadlifts, I can get a better range of motion and it just feels more natural. If you really don't feel anything working its most likely your form and not just a need for more weight. Concentrate on pushing out of your heels with a straight back and your butt out working for as much of a range of motion as you can control without rounding your back or bending your knees a ton.

As for which version is best I think that it varies a lot person to person.

jemhh

I as well do my lifts with dumbbells at home, I opt for the straight leg deadlifts, I can get a better range of motion and it just feels more natural. If you really don't feel anything working its most likely your form and not just a need for more weight. Concentrate on pushing out of your heels with a straight back and your butt out working for as much of a range of motion as you can control without rounding your back or bending your knees a ton.

As for which version is best I think that it varies a lot person to person.

In that case, I will stick with straight leg. It was the one that felt more natural. When you are in the bending forward portion of the exercise, how low do you go? To your knees or further down like in the bodybuilding.com video?

maroonmango211

I as well do my lifts with dumbbells at home, I opt for the straight leg deadlifts, I can get a better range of motion and it just feels more natural. If you really don't feel anything working its most likely your form and not just a need for more weight. Concentrate on pushing out of your heels with a straight back and your butt out working for as much of a range of motion as you can control without rounding your back or bending your knees a ton.

As for which version is best I think that it varies a lot person to person.

In that case, I will stick with straight leg. It was the one that felt more natural. When you are in the bending forward portion of the exercise, how low do you go? To your knees or further down like in the bodybuilding.com video?

I hit about an inch above my toes, but that is me personally, I work on flexibility a lot and it a comfortable range of motion for me and works my hammies very nicely. My man though can get maybe an inch below his knees before his lower back starts wanting to cave in, he's about as flexible as a plank of wood :P

jemhh

Ha! I'm switching over from bodyweight work and do stretching and pilates so I'm pretty good, flexibility-wise. My husband would probably be more similar to yours though.

Lofteren

I as well do my lifts with dumbbells at home, I opt for the straight leg deadlifts, I can get a better range of motion and it just feels more natural. If you really don't feel anything working its most likely your form and not just a need for more weight. Concentrate on pushing out of your heels with a straight back and your butt out working for as much of a range of motion as you can control without rounding your back or bending your knees a ton.

As for which version is best I think that it varies a lot person to person.

In that case, I will stick with straight leg. It was the one that felt more natural. When you are in the bending forward portion of the exercise, how low do you go? To your knees or further down like in the bodybuilding.com video?

You can't really do a straight leg deadlift with dumbbells unless you are amazingly flexible. You can do a dumbbell Romanian deadlift; however, which is similar. The only major difference is that you don't deload the weight on the floor after every rep. In a Romanian deadlift you would start standing with the weights in front of your legs. Then you would keep your knees slightly bent, sit back with your hips and bend at the waist while keep your head up and your back arched. Lower your torso, keeping the weights in contact with your legs until you feel a strong stretch in your hamstrings, then lift the weights back into the starting position by driving your hips forward.

http://www.youtube.com/watch?v=2SHsk9AzdjA

This video shows how to do it pretty well.