Everyone is familiar with dumbbells. Dumbbells are a kind of equipment that can often be seen, and there are many ways to use dumbbells in fitness, such as dumbbell straight legs and hard legs. Pulling, dumbbell bench press, etc., but there are some precautions for these movements. So, what are the precautions for dumbbell straight-leg deadlifts? Let’s learn about the dumbbell straight-leg deadlift with the editor.
Precautions for dumbbell straight-leg deadlift
1. Always keep your legs upright and do not bend your knees. Pay attention to the difference between the straight-leg deadlift and the bent-leg deadlift: the deadlift in the traditional sense refers to the bent-leg deadlift, which exercises the center of gravity more towards the erector spinae muscles of the lower back.
2. To fully stimulate the biceps femoris, stand parallel to the hip width. In order to increase the difficulty and intensity, you can use a wooden straight-leg deadlift, and lower the barbell without touching the ground. The purpose is to maintain tension in the biceps femoris and lower back, so that the force can be concentrated on the target muscles.
3. The weight must be controlled and the movement must be smooth. The waist must be tight during the lifting and lowering process. Do not hold your chest and bend your waist. Do not lean back when lifting the barbell to the limit, otherwise it may easily cause lumbar spine injury.
4. Grip description: In the past, many bodybuilders used an upright and reverse grip. Now they tend to hold it with both hands, because the overhand grip can better control the barbell and stabilize the body, while an upright and reverse grip will cause When the barbell rotates, the trunk will also rotate, which can easily cause waist injuries.
Target muscle group: biceps femoris
It is a comprehensive training movement that mainly exercises the biceps femoris, but also involves the gluteal muscles and erector spinae.
Dumbbell straight-leg deadlift essentials
1. Hold a dumbbell in each hand, stand upright, lift your chest and abdomen, and look forward. Let your arms hang naturally in front of your body, palms facing your thighs. Stand with your feet shoulder-width apart and your knees slightly bent. This is the starting position of the movement.
2. Keep your knees fixed, bend your waist, hips back, back straight, lower the dumbbells along the front of your legs, and inhale at the same time. Until you feel the stretch in the back of your thighs.
3. Then stretch your hips and waist, return to the starting position, and exhale at the same time. During the process of getting up, keep your back straight and your knees fixed.
4. The above is a complete action, repeat the action to the recommended number of times.