The deadlift is a staple movement in many strength training programs, and is one of the 3 lifts performed in the sport of powerlifting, alongside squats and the bench press.
Deadlifts can be performed in a variety of ways, though the most popular option being with a barbell. There are also many deadlift progressions, such as adding bands for additional tension/stabilization benefits.
There is much research backing the use of the deadlift in various fitness and performance goals, both among athletes and the general gym-going population.
One popular variation of the conventional deadlift is the dimmel deadlift, offering different but related benefits.
This article discusses the benefits of the dimmel deadlift and how to perform the movement!
Dimmel Deadlift: Benefits
Conventional deadlifts have a lot to offer in the way of benefits, such as:
- Building stronger glutes and hamstrings
- A stronger lower back
- Working total-body muscle
- Improved mobility
- Greater grip strength
- Better overall performance
Though, while the dimmel deadlift offers much of the same benefits, it puts the focus on one part of the conventional deadlift movement - the top 2/3 of a regular deadlift.
You may notice that this deadlift variation closely resembles a Romanian deadlift. This is a traditional barbell lift used to develop strength and muscle in the posterior chain. This movement helps strengthen both the core and lower body in one move, much like the dimmel deadlift.
Regularly performing a variation of any compound movement is highly recommended in the fitness world to help break plateaus, add training variation, and to work muscles using different loads and angles.
How To Do a Dimmel Deadlift
To do a conventional deadlift:
- Stand with your feet hip-width apart, toes facing slightly pointed outward, standing mid-foot under the barbell
- Bend over and grab the barbell, shoulder-width grip
- Bend your knees until your shins touch the bar
- Lift your chest up, straighten your lower back, keeping your neck neutral
- Take a deep breath, hold it, and stand up the weight
- Hold the weight for a second at the top, locking out hips and knees, before lowering the weight back to the floor in a controlled manner
To do a dimmel deadlift, you are essentially setting up in the exact same way as you would the conventional deadlift. From here, you lift the bar off the floor as you also would with a regular deadlift.
Though, instead of lowering the weight back to the floor, you lower it just below your knees, until you feel a stretch in your hamstrings and glutes.
From here, raise it up again and repeat the movement. Try to start off slow and then pick up speed with your reps when you’re comfortable.
Some Final Tips
- The dimmel deadlift should be done explosively for 2-3 sets of 15-20 reps
- Ensure you’re comfortable with the movement before performing it explosively
- Start off with a light weight before moving the weight up
- Ensure your form is perfect to avoid injury