Warning: The Dimel Deadlift is a beast. Done properly it will set your glutes/hamstrings on fire and cause the worst (or best?) Delayed Onset Muscle Soreness (DOMS) you have ever experienced. That being said, it will improve your Squat and Deadlift. It will shape an irresistible booty. And it will increase your overall bad assness (yes, it’ s a word).
Interested? Read on:
The Dimel Deadlift is a partial range of motion (ROM) Deadlift variation that closely resembles the Romanian Deadlift (RDL). While the two variations are similar in nature, there are a couple key distinctions which need to be made:
- When performing the Dimel Deadlift, the bar should only be lowered 1-2 inches below the knee cap whereas during the RDL the bar should descend as low as possible while maintaining proper form.
- The Dimel Deadlift is meant to be performed as quickly and explosively as possible whereas the RDL should be performed more slowly and under control.
In addition to the distinctions mentioned above, there are several cues and tips which I’ve found to be helpful when teaching the Dimel Deadlift:
- Drive through the heels: Not the midfoot and not the toes. Your weight should be dead center on your heels the entire time.
- Flex the lats: The bar should stay as close to your body as possible throughout the entire movement. Flexing your lats will help to pull the bar inward.
- Make the bar rattle: Every time you lock the weight out you need to squeeze your ass as hard as you can while driving your hips forward. Done properly, your hips will hit the bar causing the weight to rattle. If the weight isn’t rattling you either aren’t doing it properly or you’re using too much weight.
- Use Lifting Straps: Grip strength should not be a limiting factor in this movement.
For a detailed tutorial on the Dimel Deadlift check out my instructional video below:
The Dimel Deadlift
I hope you enjoyed the video and, as always, if you have any questions, comments, or suggestions please leave them below.
Never Minimal. Never Maximal. Always Optimal.