The deadlift is ideal for working the back of the body, including the hamstrings, glutes, and back. Learn about the types of deadlift exercise for women in the following report:
Types of deadlift exercises for women
Deadlift is more complex and more effective, because you work a group of muscles with just one exercise. That’s why deadlifts are an important step in gaining strength, engaging your glutes, quads, hamstrings, back, and even your shoulders and triceps.
There are many types of deadlift, making it easy to choose the movement that best suits your skill and fitness level. Choose what suits your physical abilities and achieves your goals.
1. roman leech (stiff leg)
Performing this movement perfectly allows you to build muscle without accidentally getting injured.
After standing straight, with your feet hip-width apart, and your knees slightly bent, hold a dumbbell in each hand on your thighs. Push your butt back and keep your back straight. Your torso should be parallel to the floor, and the weights should reach your chest.
Keeping your stomach muscles tight, push through your heels to stand up straight. Keep the weights close to the chest while pulling. Stop at the top and squeeze your butt. Repeat the exercise several times.
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2. The Roman Kettlebell . Deadlift
Stand with your feet hip-width apart, knees slightly bent, hold the Kettlebell by the handle with both hands in front of your thighs. Spread your hips slightly apart, bending slightly at your knees. Push your butt back and keep your back straight. Your torso should be roughly parallel to the ground. Let the bottom of the bell touch the ground.
Keeping your abdominals tight, push through your heels to stand up straight. Keep the bell close to your body as you perform the movement. Stop at the top and squeeze your butt. Repeat the exercise several times.
3. One-legged deadlift
Even though you’re lifting lighter weights with a one-legged deadlift than a traditional one, you’ll be challenging your muscles in different ways.
After standing straight and keeping your feet together, hold a dumbbell in each hand in front of your legs. Shift your weight to your right leg, and while maintaining a slight bend in your right knee, lift your left leg straight behind your body, stopping at your hips to bring your torso parallel to the floor, lowering the weight toward the floor.
Keep your back flat. At the bottom of the movement, your torso and left leg should be roughly parallel to the ground, with the weight a few inches off the ground. Then, push your right heel to stand up straight and pull the weight back to the starting position. Bring your left leg back down to meet your right, but try to keep most of your weight in your right foot.
Repeat the exercise several times. Read more: The importance of resistance exercises for women
4. Deadlift sliding
After standing straight and bringing your feet together, hold a weight in your left hand in front of your left thigh. While maintaining a slight bend in the knees, move your right leg back. Keep your back flat and your torso parallel to the floor, with the weight a few inches off the ground.
Push your left heel to stand up straight. While doing this, move the right leg back toward the left heel, and move the weight back.
Repeat the exercise several times.
A note from “Madam.net”: If you suffer from a certain disease or take certain medications, it is recommended to consult a doctor before doing some exercise.
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