The deadlift is one of the most important basic exercises and trains almost the entire body. It is a very functional exercise that you do every day. For example, when lifting heavy objects from the floor. The exercise mainly works the posterior muscle chain. This includes the lower back, gluteus maximus (buttocks) and the back of the thighs. By working so many muscles at the same time, the cardiovascular system is also boosted. The one-legged version improves the stability of your hips and your balance enormously.
Exercise
Deadlift
One-legged
Type: Bilateral
Rest: 180s
Equipment: Kurzhantel
Tutorial
1
Take a dumbbell in each hand and stand with your feet hip-width apart.
2
Bend your upper body forwards by approx. 90° and push your hips backwards. Move your right leg backwards so that it is in line with your upper body. Arms hang towards the floor and palms face backwards. Your shoulders should be in line with the dumbbells.
3
Lift the dumbbells vertically upwards until you are standing completely upright. This movement is performed by straightening your upper body and pushing your hips forward. Your right leg is now next to your left leg. Keep your arms straight and your weight close to your body. Exhale as you do this.
4
Lower the dumbbells vertically until they are back in the lowest position. This movement is performed by pushing your hips back and bending your upper body forward. Your right leg is stretched back again. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
IMPORTANT: Before performing this exercise, make sure you are performing it correctly. Have your execution checked by a qualified fitness trainer in your gym to avoid injury!
Find a stable stance before you start and shift your weight evenly onto your foot. Not too much on your toes and not too much on your heels. Build up tension in your whole body before moving the weight upwards. Always move the dumbbells along your body and never hold them too far away from your body. This would create torque on your spine, which can lead to serious injury. The dumbbells should always move up and down in a vertical line.
The movement consists of two partial movements: first a standing movement and when the dumbbells are above your knee, you only push your hips forward. Perform the partial movements in a fluid and controlled manner so that it looks like one movement. Don't let the weight drop as you go down.
Always keep your back straight and avoid a hunched back. If you notice that you are getting a hunchback in the lower back, choose a lighter weight. Make sure that your hips remain level.
Muscle groups
Primary
Gluteus Maximus
Secondary
Back extensor
Thighs (hamstrings)
Tertiary
—
Equipment
Dumbbell
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