Romanian Deadlift (Dumbbell)
A hinge movement that primarily works the hamstrings and glutes, improving posterior chain strength and stability. It emphasizes hip hinge mechanics.
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Romanian Deadlift (Dumbbell)
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Step-by-Step Instructions
1. Starting Position
Stand with feet hip-width apart, holding a dumbbell in each hand. Keep your back straight, chest up, and core engaged.
- Maintain a slight bend in knees
- Keep dumbbells close to your legs
2. Hinge at the Hips
Hinge at your hips, pushing your glutes back as if you are sitting in a chair. Keep your back straight and core tight.
- Focus on movement from the hips, not bending from the waist
- Look straight ahead to maintain spinal alignment
3. Lower the Dumbbells
Slowly lower the dumbbells down your legs, keeping them close to your body. The movement should be controlled and smooth.
- Maintain a straight back and engage your core throughout
- Stop when you feel a stretch in your hamstrings
4. Drive through Heels
Drive through your heels, engaging your glutes and hamstrings to stand back up. Maintain a neutral spine throughout the movement.
- Focus on extending your hips, not just straightening your legs
- Maintain control during the concentric phase
5. Return to Start
Return to the starting position, maintaining a controlled movement throughout.
- Avoid swinging dumbbells
- Focus on smooth, controlled movements
Form Tips
✓Maintain Neutral Spine
Keep your back straight and avoid rounding your lower back by engaging your core.
✓Controlled Movement
Avoid using momentum; focus on controlled movements during both the lowering and lifting phases.
✓Proper Hip Hinge
Practice hinging at the hips, not bending from your waist. Imagine pushing your hips back as you lower the dumbbells.
✓Dumbbell Placement
Keep the dumbbells close to your legs throughout the entire exercise, preventing imbalances.
Common Mistakes
Rounding the lower back
Focus on engaging your core and maintaining a neutral spine throughout the movement.
Using too much weight
Reduce the weight to maintain proper form and control.
Not going deep enough
Focus on hinging at the hips and allow yourself to feel a stretch in your hamstrings at the bottom.
Allowing dumbbells to drift away from legs
Consciously keep the dumbbells close to your thighs during the entire exercise
Bouncing at the bottom
Maintain a controlled movement, avoiding any bouncing or jerking motions.
Alternative Exercises
- Romanian Deadlift (Dumbbell, Single Leg)
- Romanian Deadlift (Dumbbell, Deficit)
- Romanian Deadlift (Dumbbell, Paused)
- Romanian Deadlift (Dumbbell, Elevated Feet)
Complementary Exercises
- Pull-ups
- Bent-Over Rows
- Hyperextensions
- Glute Bridges
