Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift Instruction

• Position your feet just inside shoulder-width.
• With the DB's against your thighs, have your chest up & shoulders back.
• Maintain a braced core and neutral spine from start to finish.
• This will be your starting stance.
• Bend/hinge slowly at the hips maintaining slight flex in your knees, lower the weight (and your torso) straight down your legs.
• You will feel a maximum stretch in your hamstrings.
• The bottom position will be just above your knees.
• Your core is remaining tight and back flat throughout the movement.
• Don't lose your strong shoulder position.
• Upon reaching the max stretch, begin lifting the weight back up via hamstring and glute utilization until you reach the starting position.
• Squeeze your glutes at the top.

*Tips*

• Don't let the DB's stray from your center-of-gravity
• Your glutes and hamstrings are handling the load, not your low back.
• Your spine remains neutral throughout the movement.
• Imagine pushing your glutes back to execute the movement.
• Maintain a neutral neck position throughout.