DB Deadlift Repeatable AMRAP
db deadlift wod
AMRAP 12
10 dumbbell deadlifts
8 controlled air squats
Keep every round within a consistent pace
Kettlebell
DB Deadlift — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The DB deadlift is the dumbbell variation of the deadlift — both dumbbells start on the floor and are lifted to hip height using the posterior chain. It is an excellent progression for athletes learning the hip hinge pattern before moving to a barbell, and serves as the primary deadlift variation in home gym programming. The DB deadlift uses a narrower stance than a barbell deadlift since the weights hang beside the legs rather than in front, making the mechanics slightly different but functionally equivalent for posterior chain development.
Quick answer
The DB deadlift is the dumbbell variation of the deadlift — both dumbbells start on the floor and are lifted to hip height using the posterior chain. Use repeatable sets of DB Deadlift and scale before breathing speed causes range of motion or control to disappear.
Curated demonstration
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The Dumbbell Deadlift
CrossFit · reviewed 2026-08-06
Muscles Worked
HamstringsGlutesErector spinaeTrapsCore
Equipment
Dumbbells
Best For, Avoid If, and Scaling
| Best for | DB Deadlift conditioning when the goal is repeatable output through hamstrings and glutes, with a version that matches the athlete's current capacity. |
|---|---|
| Avoid if | Avoid or scale DB Deadlift if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: rounding the lower back — set a neutral spine before every pull. No exceptions. |
| Scaling | Lighter dumbbells, Romanian DB deadlift (partial range), or KB deadlift. |
How to Do the DB Deadlift
1
Stand with dumbbells on the floor beside each foot, feet hip-width apart.
2
Hinge at the hips, push them back, grip the dumbbells with arms straight.
3
Set the back: chest up, shoulders down and back, neutral spine from head to tailbone.
4
Push the floor away with your feet — think "leg press" rather than "pull".
5
Drive hips forward to reach full extension — stand tall, glutes squeezed at the top.
6
Hinge back down with control, lowering the dumbbells to the floor.
Common Mistakes
✕
Rounding the lower back — set a neutral spine before every pull. No exceptions.
✕
Jerking the weight from the floor — create tension before you lift.
✕
Not reaching full hip extension at the top — stand completely tall.
Coaching Tips
✓
The hip hinge is the foundational pattern. Practice it with no weight first (stick drill).
✓
DB deadlifts allow a neutral hand position (palms facing in) many athletes find more comfortable than a barbell.
✓
Progress to single-leg DB deadlifts for a unilateral challenge that improves balance and stability.
Scaling Options
Easier / Beginner
Lighter dumbbells, Romanian DB deadlift (partial range), or KB deadlift.
Harder / Advanced
Heavier dumbbells, barbell deadlift, or single-leg DB deadlift.
Training Examples
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DB Deadlift Conditioning Intervals
db deadlift conditioning
Every 3:00 x 6 rounds
10 dumbbell deadlifts
8 controlled bodyweight reps
Rest for the remainder; avoid a first-round sprint
Frequently Asked Questions
Can I substitute DB deadlifts for barbell deadlifts in CrossFit?
Yes. DB deadlifts train the same posterior chain muscles and hip hinge pattern. Load capacity is lower, but for most conditioning workouts the stimulus is equivalent. They are the standard substitute in home gym and hotel gym WODs.
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