Single Leg Romanian Dumbbell Deadlift

Single Leg Romanian DB Deadlift Instruction

• Position your feet about shoulder-width apart.
• Hold the DB in the same hand as the leg that will be stationary. 
• With the DB against your thigh, have your chest up with a braced core and neutral spine.
• This will be your starting stance.
• Eyes are focused straight ahead with a neutral neck position.
• Bend/hinge slowly at the hips maintaining flex in your knee, lower the weight (and your torso) straight down your legs while raising your opposite heel towards the sky.
• You will feel the maximum stretch in your hamstrings.
• The bottom position will be roughly knee-level.
• Upon reaching the max stretch, begin lifting the weight back up via hamstring and glute utilization until you reach the starting position.

*Tips*

• Keep the DB close to your center-of-gravity.
• Keep a slight flex in both knees at all times.
• Don't let your low back arch excessively.
• Ignore the notion to lower the DB as low as possible.