Turning the movement into a squat.
HamstringsDumbbell Romanian Deadlift
This movement teaches you to drive the hips back while keeping a neutral spine.
Execution
Technique, step by step.
- 01
Keep the dumbbells close to your thighs.
- 02
Push your hips back with slightly bent knees.
- 03
Lower only while your back remains neutral.
- 04
Drive your hips forward by contracting your glutes.
Avoid these
Mistakes that reduce effectiveness.
Rounding the back.
Letting the weights drift away from the body.
Adapt the movement
A variation for every level.
Regression
Reduce the load and range of motion.
Dumbbell Romanian Deadlift
Develops the hamstrings, glutes, and hip hinge.
Progression
Increase the load or use a slower tempo.
Put it into practice
