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Single-leg deadlift with dumbbells
Furthermore, there is the option to practice single-leg deadlifts with dumbbells. Similar to the two-legged deadlifts with dumbbells, athletes experience increased freedom of movement and a more straightforward execution.
Body position
During single-leg deadlifts with dumbbells, you position yourself on one leg. The standing leg is in the front and slightly bent, while the other leg hovers slightly in the air directly beside it. The upper body remains upright, with the gaze directed forward. In both hands, you hold a dumbbell with an overhand grip. At the beginning of the exercise, the arms are almost fully extended with the dumbbells. The lower back forms a natural arch to protect the spine.
Movement execution
Execution of the Movement The initiation of the single-leg deadlift with dumbbells involves inhaling as you move the hovering leg backward. You move the dumbbells towards the ground, keeping your arms almost fully extended and close to your body. In the end position, the leg is extended in the air, forming a straight line with the upper body. Subsequently, you pull the dumbbells upwards, maintaining almost fully extended arms. The gaze is forward. You nearly fully extend the standing leg while guiding the other leg directly beside it. The previously backward-pointing leg continues to hover in the air and is never placed on the ground. The lower back consistently maintains its natural arch.
Stressed muscles and common mistakes
Additional information regarding the engaged muscle groups and typical mistakes during the execution of the exercise "Single-Leg Deadlift with Dumbbells" can be found on the page "Single-Leg Deadlift."
Alternative variants to the single-leg deadlift with dumbbells
To diversify your training, it is advisable to explore similar exercises or additional variations of the "Single-Leg Deadlift with Dumbbells."
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