Strength Training · Powerlifting
Dimel Deadlift
The Dimel deadlift is a fast, short-range barbell hip hinge that trains your hamstrings and glutes. Each repetition reverses just below the knees, with the bar staying off the floor.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Stand with your feet hip-width apart, holding the bar in front of your thighs with an overhand grip just outside your legs.
- Bend your knees slightly.
- Push your hips back quickly but under control, lowering the bar to just below your knees.
- Drive your hips forward briskly to return to standing.
- Continue into the next repetition without setting the bar down.
Form cues
- Brace your midsection.
- Keep the bar close.
- Keep your arms long.
- Press through your whole foot.
Common mistakes
- Turning the hinge into a squatKeep your knee bend nearly unchanged as your hips travel backward.
- Leaning back at the topFinish with your shoulders over your hips rather than arching your lower back.
- Bouncing through the reversalUse muscular control to change direction rather than dropping into the bottom position.
Safety
Rapid changes of direction can strain your hamstrings or lower back when the load is excessive or fatigue disrupts your position. Speed makes a poorly controlled repetition harder to correct.
- Practice a controlled Romanian deadlift before attempting fast repetitions.
- Secure the plates with collars.
- End the set when repetitions slow noticeably or your back starts to round.
If you have current lower-back or hamstring pain, choose a slower, lighter hinge and get guidance from a physiotherapist before adding speed.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar
- Lifting Belt (optional)
- Lifting Straps (optional)
- Weight Plate
Sets and reps
- Sets
- 2–3
- Target
- 15–20 reps
- Rest
- 1 min 30 sec
Use substantially less weight than for your regular Romanian deadlift so every repetition stays quick and controlled.