How to perform Dumbbell Romanian Deadlift with proper form
Starting Position
- Feet: Stand hip-width apart with a slight bend in your knees.
- Dumbbells: Hold a dumbbell in each hand, arms fully extended at your sides.
- Posture: Keep your chest up and shoulders back.
Execution
- Hip Hinge: Push your hips back while maintaining a slight bend in your knees.
- Lower the Dumbbells: Lower the dumbbells along your legs, keeping them close to your body. Your torso should lean forward, creating a straight line from head to hips.
- Depth: Lower until you feel a stretch in your hamstrings, ideally until your torso is parallel to the floor.
- Return: Push through your heels and drive your hips forward to return to the starting position, squeezing your glutes at the top.
Key Points
- Keep your back straight throughout the movement.
- Avoid rounding your shoulders or back.
- Maintain a neutral neck position, looking ahead.
- Focus on engaging your hamstrings and glutes during the lift.
Common Mistakes
- Bending the knees too much.
- Rounding the back.
- Using arms instead of engaging the hips for movement.
Tips
- Start with lighter weights to perfect form.
- Practice the hip hinge movement without weights to build muscle memory.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Cable Crunch, Cable
Type: Core
Target: Abs
Cable Twist, Barbell
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Cable
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Band
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Leverage Machine
Type: Core
Target: Abs
Synergist: Glutes
Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Crunch, Cable
Type: Core
Target: Abs
Crunch, Bodyweight
Type: Core
Target: Abs
Crunch, Leverage Machine
Type: Core
Target: Abs
Flat Knee Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps
Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Hanging Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Jackknife Sit Up, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Knees to Elbows, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps
Oblique Crunch, Bodyweight
Type: Core
Target: Abs