{"id":9170,"date":"2026-10-12T23:57:38","date_gmt":"2026-10-12T21:57:38","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9170"},"modified":"2026-10-17T21:45:57","modified_gmt":"2026-10-17T19:45:57","slug":"dambilla-deadlift","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-deadlift\/","title":{"rendered":"Damb\u0131lla deadlift"},"content":{"rendered":"<p>Damb\u0131lla deadlift, evde antrenman i\u00e7in <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9121\">halterle deadliftin<\/a> sevilen bir alternatifidir; ancak ayn\u0131 derecede zorlay\u0131c\u0131d\u0131r. Hareket temelde ayn\u0131d\u0131r: Ayakta, \u00fcst g\u00f6vden \u00f6ne e\u011fikken bacaklar\u0131n\u0131 uzat\u0131p s\u0131rt\u0131n\u0131 do\u011frultarak a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131r\u0131rs\u0131n. Bu klasik bile\u015fik egzersiz, esas olarak bacak, kal\u00e7a ve s\u0131rttaki birden fazla kas\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r.<\/p>\n<p>Alternatif olarak <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9440\">damb\u0131lla Romanian deadlift<\/a> de deneyebilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Deadlift, hata yapmaya en a\u00e7\u0131k egzersizlerden biridir; damb\u0131lla yap\u0131lan \u00e7e\u015fidi de buna dahildir. Damb\u0131lla deadliftte, do\u011fru uygulama i\u00e7in neredeyse sonu gelmeyen farkl\u0131 \u00f6neriler bulunmas\u0131 bu sorunu daha da art\u0131r\u0131r.<\/p>\n<p>Baz\u0131lar\u0131 bu egzersizi bacaklar\u0131 d\u00fcz tutarak yaparken baz\u0131lar\u0131 \u00e7ok al\u00e7ak bir ba\u015flang\u0131\u00e7 pozisyonuyla deadlift-squat yapar; yukar\u0131daki makale g\u00f6rseline bak. Bu iki u\u00e7 aras\u0131nda, damb\u0131llar\u0131n v\u00fccudun \u00f6n\u00fcnde veya yan\u0131nda tutuldu\u011fu \u00e7ok say\u0131da ba\u015fka \u00e7e\u015fit de vard\u0131r.<\/p>\n<p>A\u015fa\u011f\u0131da damb\u0131lla deadlifti, halterle yap\u0131lan \u00e7e\u015fide \u00e7ok benzeyecek \u015fekilde a\u00e7\u0131kl\u0131yoruz. B\u00f6ylece hem teknik hem de kullan\u0131lan a\u011f\u0131rl\u0131\u011fa ba\u011fl\u0131 olarak antrenman uyaran\u0131 halterli \u00e7e\u015fide benzer olur.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Videolu_anlatim\">Videolu anlat\u0131m<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FJNpUNRPQkAk%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/JNpUNRPQkAk\" \/><meta itemprop=\"duration\" content=\"PT50S\" \/><meta itemprop=\"uploadDate\" content=\"2019-11-11T01:00:02Z\" \/><meta itemprop=\"name\" content=\"The Dumbbell Deadlift\" \/><meta itemprop=\"description\" content=\"Performing the deadlift with two dumbbells requires a deeper setup position than the traditional barbell deadlift. Ensuring the dumbbells do not swing away from the body requires tension and control from the musculature of the upper back. As with many of the major lifts, learning to execute this movement well, regardless of the equipment used, will aid in developing well-rounded capacity. \u2014 CrossFit is the world\u2019s leading platform for improving health and performance. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world\u2019s most effective program for improving health and performance through nutrition and exercise. CrossFit is the world\u2019s leading provider of accredited performance-based training courses and certifications and has more than 125,000 credentialed coaches across the world. The program can be modified to welcome people of all ages and abilities and millions of people have already experienced CrossFit\u2019s transformational benefits in more than 13,000 affiliated gyms across 158 countries. CrossFit also directs the CrossFit Games season, beginning with the annual CrossFit Open, through which athletes at every level compete worldwide, and culminating in the CrossFit Games, where top athletes compete for the title of Fittest on Earth\u00ae. Learn more about CrossFit \u2192 https:\/\/www.crossfit.com\/what-is-crossfit\/?utm_source=social&amp;utm_medium=youtube&amp;utm_campaign=crossfit Find a CrossFit gym near you \u2192 https:\/\/www.crossfit.com\/map?utm_source=social&amp;utm_medium=youtube&amp;utm_campaign=crossfit Find CrossFit Courses near you \u2192 https:\/\/www.crossfit.com\/courses-near-you?utm_source=social&amp;utm_medium=youtube&amp;utm_campaign=crossfit View CrossFit workouts \u2192 https:\/\/www.crossfit.com\/workout?utm_source=social&amp;utm_medium=youtube&amp;utm_campaign=crossfit Subscribe to CrossFit email newsletters \u2192 https:\/\/www.crossfit.com\/newsletters\/?utm_source=social&amp;utm_medium=youtube&amp;utm_campaign=crossfit Learn more about the CrossFit Games \u2192 https:\/\/cf.games\/learn-more CrossFit\u00ae - Forging Elite Fitness\u00ae The CrossFit Games\u00ae - The Sport of Fitness\u2122 - The Fittest On Earth\u2122\"><div class=\"lyte-wrapper\" title=\"The Dumbbell Deadlift\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_JNpUNRPQkAk\"><div id=\"lyte_JNpUNRPQkAk\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FJNpUNRPQkAk%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">The Dumbbell Deadlift<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/JNpUNRPQkAk\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FJNpUNRPQkAk%2F0.jpg\" alt=\"The Dumbbell Deadlift\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Adim_adim_uygulama\">Ad\u0131m ad\u0131m uygulama<\/span><\/h3>\n<p class=\"num\">Damb\u0131llar\u0131 ayaklar\u0131n\u0131n yan\u0131nda yere, hafif a\u00e7\u0131l\u0131 ve ayaklar\u0131n\u0131n orta k\u0131sm\u0131na hizalanm\u0131\u015f \u015fekilde yerle\u015ftir.<\/p>\n<p class=\"num\" id=\"step2\">Dizlerini ve kal\u00e7an\u0131 b\u00fck, damb\u0131llar\u0131 iki elinle \u00fcstten tutu\u015fla s\u0131k\u0131ca kavra. Damb\u0131llar\u0131 kald\u0131rd\u0131\u011f\u0131nda, sonraki ad\u0131mlarda anlat\u0131ld\u0131\u011f\u0131 gibi v\u00fccudunun yan\u0131nda olacaklar.<\/p>\n<p class=\"num\" id=\"step3\">S\u0131rt\u0131n\u0131 genel olarak d\u00fcz tutarken belinde hafif bir kavis olu\u015ftur. Ba\u015f\u0131n da kal\u00e7anla ayn\u0131 hizada olmal\u0131d\u0131r. S\u0131rt\u0131n\u0131 hi\u00e7bir a\u015famada kamburla\u015ft\u0131rma. G\u00f6vde kaslar\u0131n\u0131 s\u0131k. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\" id=\"step4\">Kollar\u0131n d\u00fczken, bacaklar\u0131n\u0131 ve g\u00f6vdeni ayn\u0131 anda do\u011frultarak a\u011f\u0131rl\u0131\u011f\u0131 yerden kald\u0131r. Damb\u0131llar\u0131 d\u00fcz bir hat boyunca kald\u0131rmaya \u00e7al\u0131\u015f.<\/p>\n<p class=\"num\" id=\"step5\">Damb\u0131llar\u0131 kal\u00e7a hizas\u0131na kald\u0131r\u0131p kal\u00e7an\u0131 hafif\u00e7e \u00f6ne itti\u011finde hareketi tamamla. Belini geriye a\u015f\u0131r\u0131 b\u00fckme. Bu pozisyonu birka\u00e7 saniye koru.<\/p>\n<p class=\"num\" id=\"step6\">Bacaklar\u0131n\u0131 b\u00fck\u00fcp g\u00f6vdeni \u00f6ne e\u011ferek damb\u0131llar\u0131 kontroll\u00fc bir \u015fekilde indir ve ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Alternatif_uygulama_Bacaklari_daha_fazla_calistirma\">Alternatif uygulama: Bacaklar\u0131 daha fazla \u00e7al\u0131\u015ft\u0131rma<\/span><\/h3>\n<p>Daha \u00f6nce belirtildi\u011fi ve makale g\u00f6rselinde g\u00f6sterildi\u011fi gibi, damb\u0131lla deadlifti bacaklar\u0131n\u0131 daha fazla \u00e7al\u0131\u015ft\u0131racak \u015fekilde yapabilirsin. Bunun i\u00e7in yukar\u0131daki ad\u0131mlar\u0131 izle; ancak kal\u00e7an\u0131 daha fazla a\u015fa\u011f\u0131 indir.<\/p>\n<p>A\u011f\u0131rl\u0131\u011f\u0131 kald\u0131r\u0131rken, squat hareketine benzer \u015fekilde, uyluklar\u0131n daha fazla \u00e7al\u0131\u015f\u0131r. Bu hareket damb\u0131lla deadlift-squat olarak da bilinir. Bu uygulama bi\u00e7iminde de do\u011fru s\u0131rt pozisyonunu korumaya mutlaka dikkat et.<\/p>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FlJ3QwaXNJfw%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/lJ3QwaXNJfw\" \/><meta itemprop=\"duration\" content=\"PT2M15S\" \/><meta itemprop=\"uploadDate\" content=\"2011-12-31T17:28:43Z\" \/><meta itemprop=\"name\" content=\"How To: Dumbbell Deadlift\" \/><meta itemprop=\"description\" content=\"PUSH, PULL, LEGS (12 Weeks Program) - http:\/\/goo.gl\/X8HeL5 4 DAY SPLIT Muscle Building 12 Week Program: http:\/\/goo.gl\/6AlH84 Twitter: https:\/\/www.twitter.com\/Scott_Herman Facebook: http:\/\/www.facebook.com\/ScottHermanFitness Instagram: http:\/\/www.instagram.com\/ScottHermanFitness ---------------------------------------- \ud83c\udfc6 GET MY FREE PROGRAM NOW: https:\/\/muscularstrength.com\/guaranteed_gains_sign_up_FREE \ud83d\udce8 Join My MAILING LIST: https:\/\/muscularstrength.com\/mailing-list \ud83d\udcaa\ud83c\udffb CHECK OUT MY HOME &amp; GYM WORKOUT PROGRAMS: https:\/\/muscularstrength.com\/program-selector \ud83d\udcaf\ud83c\udfcb\ufe0fONLINE COACHING: https:\/\/muscularstrength.com\/consultations-scottherman \ud83d\udcf1 INSTAGRAM: https:\/\/www.instagram.com\/scotthermanfitness \ud83d\udcf1 TIKTOK: https:\/\/www.tiktok.com\/@scotthermanfitness ---------------------------------------- DOWNLOAD MY APP! \u2013 iPhone &amp; Android! https:\/\/muscularstrength.com\/phoneapp ---------------------------------------- #ScottHerman #Bodybuilding #MuscleGain\"><div class=\"lyte-wrapper\" title=\"How To: Dumbbell Deadlift\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_lJ3QwaXNJfw\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_lJ3QwaXNJfw\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FlJ3QwaXNJfw%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To: Dumbbell Deadlift<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/lJ3QwaXNJfw\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FlJ3QwaXNJfw%2F0.jpg\" alt=\"How To: Dumbbell Deadlift\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Di\u011fer t\u00fcm deadlift \u00e7e\u015fitlerinde oldu\u011fu gibi damb\u0131lla deadliftte de yanl\u0131\u015f s\u0131rt pozisyonu \u00f6nemli bir sorundur. Hareketin hi\u00e7bir a\u015famas\u0131nda s\u0131rt\u0131n\u0131n kamburla\u015fmad\u0131\u011f\u0131ndan emin ol. Belinde hafif bir kavis bulunmal\u0131; ba\u015f\u0131n dahil s\u0131rt\u0131n\u0131n geri kalan\u0131 d\u00fcz bir hat olu\u015fturmal\u0131d\u0131r.<\/p>\n<p>Hareketi h\u0131zl\u0131 ama kontroll\u00fc ve ak\u0131c\u0131 bir \u015fekilde yap. A\u011f\u0131rl\u0131\u011f\u0131 ani bir \u00e7eki\u015fle kald\u0131rma veya birden a\u015fa\u011f\u0131 b\u0131rakma.<\/p>\n<p>Son pozisyonda belini geriye a\u015f\u0131r\u0131 b\u00fckmekten ka\u00e7\u0131n. Bu, spor salonlar\u0131nda s\u0131k g\u00f6r\u00fclen bir hatad\u0131r. Dik durdu\u011funda, kal\u00e7an hafif\u00e7e \u00f6ne geldi\u011finde ve s\u0131rt\u0131n d\u00fcz oldu\u011funda hareket tamamlan\u0131r. Geriye yaslanarak belirgin bir kavis olu\u015fturmana gerek yoktur. Hareketin sonunda da belindeki hafif kavisi koru.<\/p>\n<p>Genel olarak nelerden ka\u00e7\u0131nman gerekti\u011fini g\u00f6rmek i\u00e7in normal halterle deadliftte yap\u0131lan hatalara ili\u015fkin di\u011fer ipu\u00e7lar\u0131na <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9121#Sik_yapilan_hatalar_ve_sakatlanmalar\">buradan<\/a> bakabilirsin.<\/p>\n","protected":false},"featured_media":9184,"parent":0,"template":"","meta":[],"muskelgruppe":[1653,1642],"acf":{"isolation-type":"compound","difficulty":"hard","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"","target-muscles":24710,"equipment":5036,"muscles":[5270,5304,5284],"supporting-muscles":null,"training-type":null,"training-plans":[5479,5485,5483,5481,5487,28729],"alternative_exercises":[9121,9162,9144,7180,9631]},"yoast_head":"<title>Damb\u0131lla deadlift - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Damb\u0131lla deadlift: varyasyonlar\u0131 ve damb\u0131llar\u0131n v\u00fccuda yak\u0131n hareketini ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/tr\/egzersiz\/dambilla-deadlift\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Damb\u0131lla deadlift\" \/>\n<meta property=\"og:description\" content=\"Damb\u0131lla deadlift: varyasyonlar\u0131 ve damb\u0131llar\u0131n v\u00fccuda yak\u0131n hareketini ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/egzersiz\/dambilla-deadlift\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T19:45:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/03\/kreuzheben-kurzhantel.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"671\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 dakika\" \/>","yoast_head_json":{"title":"Damb\u0131lla deadlift - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit","description":"Damb\u0131lla deadlift: varyasyonlar\u0131 ve damb\u0131llar\u0131n v\u00fccuda yak\u0131n hareketini ke\u015ffet. 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