Benefits of Dumbbells for Hinging

Skill Acquisition

When learning how to perform the hinge, dumbbell exercises are extremely useful. Some of the best hinge exercises for beginners are done with dumbbells. Dumbbells differ from barbells as they offer more freedom of movement and require less of a fixed position, this can help beginners when they are acquiring skills.

Large Variety of Movement Patterns

The dumbbell provides a large variety of movement patterns in the hinge. This means that the hinge movement can be targeted in many different ways with just one piece of equipment. Here are three different examples of types of hinges you can perform with a dumbbell.

Conventional Deadlifts

Straight Leg Deadlift

Sagital Flexion

Hypertrophy

The dumbbell is extremely effective at creating hypertrophy adaptations in the hamstrings, through using exercises like the DB straight leg deadlift, a large hypertrophic stimulus can be created. Remember hypertrophy is all about creating a great deal of volume (sets and reps) using a moderate weight.

Athleticism

Some of the dumbbell hinge variations available are perfect for building athleticism. These are often the more complex exercises which require more movement capacity and are therefore not for beginners. A perfect example being the rear foot elevated straight leg deadlift. This exercise will develop both balance and hamstring strength which are essential physical characteristics for for a large variety of sports.

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