Monday, February 7, 2011

How To Do One Leg Dumbbell Deadlifts

Balance And Power



Last week I introduced you to dumbbell deadlifts, these are the little cousin of the barbell deadlift exercise. Deadlifts are ideal for developing core and lower body strength, both of which come in handy when your goal is to improve on great chest workouts. When you've got a good core, you can press heavy weights with greater ease than if you just focused on upper body alone. This time I'm going to show you how to perform one leg dumbbell deadlifts.

Benefits of the one leg dumbbell deadlift:

  • improves balance
  • improves posture
  • strengthens core muscles
  • stimulates growth hormone production

How To Do One Leg Dumbbell Deadlifts

One leg dumbbell deadlifts (or single leg dumbbell deadlifts) are easy to do. Grab a pair of light weight dumbbells and place them on the floor in front of you. Now, extend one leg behind you while leaning forward to pick up the dumbbells. Using the muscles in your abs and lower back, pull yourself to a fully upright position. Hold for a moment then lower lean forward lowering the dumbbells to within one inch of the floor. That is one repetition. Repeat this for a total of ten reps. That was your warm up set. Now get a pair of heavier dumbbells and do the exercise again. Try to go for 4 - 6 reps, that is a good start. If you can perform more than this, it means you've chosen weights that aren't heavy enough for you. Conversely, if you can't do better than 2 - 3 repetitions when starting on the set, you're lifting more than your body can handle. The goal is to lift heavy and build strength. So go for five sets of this exercise then move on to something else e.g. lunges, leg presses, etc. Gradually increase the weights by five to ten pound increments every week, this is how you'll stimulate muscle growth at a normal healthy pace.

If you do these exercises on a regular basis, you'll begin to see a noticeable improvement in strength and power. Not only that, you'll have better balance and posture which are always good for everyday life.

This is the second month of 2011. A perfect time to start working out to create the fantastic and powerful body that you've been dreaming about. So don't just sit around reading about exercise, get started. Now.

"Great Chest Workouts: How To Do One Leg Dumbbell Deadlifts - Balance And Power" copyright 2011 Great Chest Workouts. All Rights Reserved.