Dumbbell Deadlift

Hold a dumbbell in each hand at your sides with your feet hip-width apart. Lift your chest, brace your abs, and set your spine in a neutral position.

Push your hips back and bend your knees as you lower the dumbbells beside your shins. Keep your back flat and the dumbbells close to your body.

Drive through the floor and extend your knees and hips together to stand. Do not lean back at the top; simply squeeze your glutes lightly.

Think about driving the floor away with your hamstrings and glutes. If your lower back fatigues first, keep the dumbbells closer and reduce the weight.

Rounding your back or letting your hips rise first increases stress on your lower back. Prioritize your chest and hips moving together over how low the dumbbells go.

Inhale before lowering to brace your torso, then exhale as you stand. Reset your abdominal pressure on every rep to keep your position solid.

Keep the dumbbells traveling vertically along your shins for a more stable center of mass. You do not need to reach the floor if your back alignment would be lost.