StrengthIntermediateHamstringsGlutesLower back
Movement atlas
Dumbbell Romanian deadlift
Soulevé de terre roumain avec haltères
Quick read
- Category
- Strength
- Difficulty
- Intermediate
- Muscles
- Hamstrings, Glutes
- Equipment
- Dumbbells
Description
From standing, push the hips back with the dumbbells close to the legs and the spine neutral, then stand by driving the hips forward.
From reference to session
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Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Stand with feet hip-width apart, dumbbells against the front of the thighs, knees slightly bent, and trunk braced.
- 2Push the hips back while keeping the shins nearly vertical, the spine neutral, and the dumbbells close to the legs until you feel controlled hamstring tension.
- 3Press through the whole foot and drive the hips forward to stand tall without leaning back at the top.
Common Mistakes
- Turning the hip hinge into a squat by bending the knees excessively and letting the dumbbells drift away.
- Rounding the spine or lowering beyond the hamstrings' controlled range.
Tips
- Stand with feet hip-width apart, dumbbells against the front of the thighs, knees slightly bent, and trunk braced.
- Push the hips back while keeping the shins nearly vertical, the spine neutral, and the dumbbells close to the legs until you feel controlled hamstring tension.
- Press through the whole foot and drive the hips forward to stand tall without leaning back at the top.
Equipment
Dumbbells
Variations
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Progressions
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Regressions
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Equivalent Exercises
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