Tips on using dumbells for deadlifts and squats?

[paolo12345678910]

Hello,

Next week I plan on upgrading my weights a bit. Right now I only have a meager 20lb dumbell set but I have my eye on a nice 70lb-90lb one. I still can't afford a real workout station with an Olympic barbell, squat racks and so on but I think these dumbells will suffice for my own goals. I don't plan on becoming a professional body builder any time soon or a super strong man-hulk, my goals are more modest. Say, a medium build with low bodyfat %: http://img183.imageshack.us/my.php?i...kly5304tx9.jpg

I think my upperbody is taken care of. Chins, dips, pushups, presses, etc. But I wonder if you can work the legs relatively well with dumbells? What do you guys and gals think? Thanks .

[iceweaselsarecool]

Yes, you can work your legs out with dumbells. You can do deads(kinda), RDLs, lunges, squats(kinda) step-ups.

At a certain point the DBs may not be heavy enough to work your legs anymore, but possibly not for a while.

[Robert2006]

I don't mind dumbbell squats but dumb bell deadlifts always seemed not that great to me. Maybe I was doing them wrong

Odds are you can pick up a bar for not much money. Then you can share the plates between the dumbbells and the barbell.

[MannishBoy]

Originally Posted by Robert2006

I don't mind dumbbell squats but dumb bell deadlifts always seemed not that great to me. Maybe I was doing them wrong

Odds are you can pick up a bar for not much money. Then you can share the plates between the dumbbells and the barbell.

Single legged stiff legged deads are tough and very effective for me.

Kinda like this:


I use 2 DBs to get effective weight, and try to keep my off leg a bit more in line with my back as I lower.

[Gordo]

Scroll down for a single SLDL video:
http://www.michaelboyle.biz/videos.html

Or just go here:

http://www.youtube.com/watch?v=hWLg7MrA9y4&eurl=

[zenpharaohs]

Originally Posted by MannishBoy

Single legged stiff legged deads are tough and very effective for me.

Wow I'm not even the first to suggest single leg!

When you have dumbells, and not a really huge rack of dumbells, then I definitely think that single leg work is such a great option. The single stiff leg deads are absolutely great.

Single leg also includes Bulgarian squats, and those are excellent.

What I think would really add a lot is high energy stuff like adding a curl and press to dumbell lifts. Lunges with dumbell curl and press are a really nice cardio conditioning lift.

There are other variations that make sense. Pullthroughs are good as a deadlift variant.

[MannishBoy]

Originally Posted by zenpharaohs

Wow I'm not even the first to suggest single leg!

I've tried to keep at least 25% of my leg work SL for awhile Actually more right now in this "mini cycle".

[bradh]

Like Zen said Bulgarian squats, there brutal.

Here's a few varations.

- 2 dumbells hanging, suitcase position
- 1 DB held against the chest, goblet position
- 1 or 2 DB overhead

Here's a really good article i just found.

http://www.t-nation.com/readTopic.do?id=473323

Tons of single limb stuff there.

[zenpharaohs]

Originally Posted by Robert2006

I don't mind dumbbell squats but dumb bell deadlifts always seemed not that great to me. Maybe I was doing them wrong

Probably not wrong, it's just hard to get enough dumbell to make deadlifts go. A pair of 80# dumbells might not really do much even for reps.

However, the big trick is to do them one leg at a time. All of a sudden even a pair of 80# dumbells are a whole new level. Try 'em.

[Butterflyer]

Originally Posted by paolo12345678910

Hello,

Next week I plan on upgrading my weights a bit. Right now I only have a meager 20lb dumbell set but I have my eye on a nice 70lb-90lb one. I still can't afford a real workout station with an Olympic barbell, squat racks and so on but I think these dumbells will suffice for my own goals. I don't plan on becoming a professional body builder any time soon or a super strong man-hulk, my goals are more modest. Say, a medium build with low bodyfat %: http://img183.imageshack.us/my.php?i...kly5304tx9.jpg

I think my upperbody is taken care of. Chins, dips, pushups, presses, etc. But I wonder if you can work the legs relatively well with dumbells? What do you guys and gals think? Thanks .

You can work your legs relatively well with dumbbells, especially if you've not actually worked them before this.

I think deadlifts with dumbbells are fine-- they definitely feel different than with a barbell, and can end up being more like squats if you don't concentrate on the muscles you're supposed to be working.

Check out the muscle & exercise directory at exrx.net. They have exercises on different equipment for all your body parts.

And when you get bored or they get too easy, you can move to single leg exercises. You can search here in the forums and find a bunch of info on those.