Hold two dumbbells in front of your thighs, palm facing inwards. Coachs Tip: You dont need to excessively thrust your hips forward at the top to activate your glutes. Exhale and press through your foot to raise your torso up while swinging your raised leg forward, returning to the starting position. Your feet provide the base of support for your entire body but they are often neglected in the weight room. Brace your core to maintain this position. Toe Elevated Dumbbell Romanian Deadlift (https://youtube.com/watch?v=TAHxI5M6zNw), B Stance RDL (Romanian Deadlift) (https://youtube.com/watch?v=14CoYv0peBA), The BEST Single-Leg RDL Tutorial (Romanian Deadlift) (https://youtube.com/watch?v=Zfr6wizR8rs), Smith Machine Romanian Deadlift (https://youtube.com/watch?v=NBR6tozmx2I), Romanian Deadlift Guide Form, Muscles Worked, and Programming (https://youtube.com/watch?v=CQp5I9KgdXI), How To Perform The Snatch Grip RDL (https://youtube.com/watch?v=jugnGf220CA), Romanian Deadlift Vs. 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Female beginners should aim to lift 12 lb (1RM) Heres how to make yours look textbook-perfect. Weight Training for Specific Populations: Youth, About Us | Privacy | Terms| ADA | Facebook | Testimonies | Feedback | Store. Powerlifters can use the dumbbell Romanian deadlift as an accessory exercise for their posterior chains. WebWhat is a good Single Leg Dumbbell Deadlift? Steps: A pair of dumbbells works perfectly fine and offers more benefits than you might think. Keep your chest broad and your core tight as you bend your knees slightly. Racking Calculator, Powerlifting Set up with your feet slightly farther than shoulder-width apart and your toes flared out diagonally to the sides. Hold dumbbell in each hand. Here are the most effective deadlift accessory lifts: 1. Push the hips back on the down phase and squeeze the glutes as you stand all the way back up. On the flip side, you should avoid bending your knees so much that your RDL becomes a squat. There are more than a few tangible benefits to adding the dumbbell Romanian deadlift into your workout routine. WebFinally, single leg exercises like the Romanian Deadlift place more demand on the ankle, knee and hip joints. Read on to learn everything you need to know about DB deadlifts. You'll know you're doing it correctly if the pits of your elbows are pointed straight ahead of you. (Nope, bodies aren't perfectly symmetrical!) Another common upper-body RDL mistake is bending your elbows. Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 1900 exercises), reference articles, fitness assessment calculators, and other useful tools. Male beginners should aim to lift 29 lb (1RM) which is still impressive compared to the general population. This makes the RDL an ideal hip-hinging exercise for folks with low back pain or prior low back injuries. Our community Single Leg Dumbbell Deadlift standards are based on 2,814 lifts Raise one leg while keeping it straight and balance on the leg that remains on the ground. Lift leg slightly so foot is just off floor. How To Do The Single-Leg Dumbbell Romanian Deadlift, Single-Leg Dumbbell Romanian Deadlift Alternatives, link to Average Height and Weight of an NFL Linebacker in 2023, link to Average Height and Weight of NFL Safeties in 2023. The single-leg dumbbell Romanian deadlift is a movement targeting the muscles of the hamstrings, glutes, and back. Muscles spanning the front of your thigh. Such muscle imbalances can contribute to poor posture, especially if your workout routine doesn't include a lot of posterior chain exercises. Dumbbell RDLs allow for more freedom of movement than barbell RDLs since each arm can move independently. The difference between a Romanian deadlift and a stiff-legged deadlift is the amount of knee bend. The upright starting position also makes RDLs easier to perform from a technical standpoint than deadlifts because our brains have an easier time coordinating a hinge when we begin in a standing position versus picking a weight up from the floor. To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. An advanced lifter has progressed for over five years. All Rights Reserved. How to Do a Sumo Squat Perfectly Every Single Time. 7 Dumbbell Deadlift Variations 1. Stronger than 95% of lifters. Male beginners should aim to lift 29 lb (1RM) which is still impressive compared to the general population. When your right thigh is parallel to the floor, push with your right foot to stand up. Your feet should be shoulder-width apart and inside your arms when performing barbell or dumbbell RDLs. RDLs place less stress on your back than traditional barbell deadlifts from the floor because they use a different body position. This can help you really master your form. You can turn the dumbbell Romanian deadlift into a fully-unilateral movement by simply working on one leg at a time. Set up a barbell in a power rack just below hip height. WebThe Single-Leg Dumbbell Romanian Deadlift is a lower-body exercise that is used primarily as a single-leg accessory movement to help lifters gain strength and hypertrophy for their Begin the movement by lifting one foot, unlocking your knee, and slowly hinging at the opposite hip. Each region has a different function and is trained in different ways. The amount of knee bend used will vary based on a person's height and leg length. The spinal extensors are the group of muscles that are responsible for keeping your back extended throughout the exercise range of motion. Horton Barbell was created by Ryan Horton who has served as a Sports Performance Coach for almost 20 years. Theres a lot going onits got you After all reps are completed, switch sides and repeat the movement. You begin standing with the weights in your hands, reach your hips back and then finish by returning to your upright position. Dumbbell deadlifts can be just as effective as the barbell version, and, like the moves flashier cousin, you can work up to lifting big weight when you do it correctly and build up gradually. Holding the dumbbells too far in front of your legs is a common mistake Schumacher sees with this exercise. On its own, this can make the front side of your body (aka anterior chain) stronger than your backside (posterior chain). The movement begins in the bottom position, which means you bend your knees and use your quads more. The great thing about dumbbell Romanian deadlifts is that you can use them to achieve many different goals. Stand up as you normally would, ensuring that your hips finish underneath your shoulders. Or make it a little more of a challenge by reaching further down and touching a cone or the floor. We earn a commission for products purchased through some links in this article. The ideal leg width varies from person to person, so take some time to experiment and find what feels strongest for you. Initially, do this exercise for three sets and 10 reps, and once you become comfortable with weights and your form, go for heavier weights and more reps. This is a sign that you're performing the movement correctly. Position dumbbells down in front of upper thighs with arms straight. Stand back up straight and then repeat the movement. Resist the urge to go wide with your feet when using these variations. Stand with feet together. This can help you really master your form. Hold a dumbbell in each hand with your palms facing in The barbell straight leg deadlift is quite a challenging variation that shouldnt be attempted by beginners. The name refers to the Olympic weightlifting exercise that uses this hand placement. Dumbbells frame right foot with knees and toes pointing forward. You can do this exercise with a barbell, dumbbell, or kettlebell, depending on your fitness level, however, it is important to follow the right stiff leg deadlift form to ensure effectiveness. Assuming you keep your sets and reps consistent, training your muscles at physically longer lengths can spur more muscle growth than when you train your muscles are at a shorter lengths (though this finding isnt widely-replicated in literature just yet). If you have difficulty balancing on one foot, try bending down less far while lowering yourself. After a brief pause at the top, allow the bands to pull you back to the starting position. Once the dumbbell is about 3/4 of the way down your shins, start to extend the hips, keeping tension in the abdomen and keeping the upper back nice and tight, straightening the knees until you return to standing in the starting position. Throughout the dumbbell Romanian deadlift, you need to make sure that your back maintains a roughly neutral posture that stays rigid throughout the entire range of motion. The single-leg Romanian deadlift tests both your hip strength and balance at the same time. If you use dumbbells, you can keep the load closer to your COG, which will reduce back strain. Youll feel your glutes at the bottom of the dumbbell Romanian deadlift, when theyre in a fully-lengthened position. is 87 lb (1RM). The fixed bar path of the Smith will force you to correct your own bar movement and ensure that youre keeping your center of gravity in the right place. Beginners can use kettlebell RDLs to learn good form, but the lack of weight options at many gyms can prevent more seasoned athletes from building additional strength and muscle using kettlebells. 2. What Muscles Benefit From Dumbbell Deadlifts?Growing Glutes. Among the main muscles worked when performing dumbbell deadlifts are your glutes. Hammered Hamstrings. Your hamstrings are the muscles on the back of your thighs and work in conjunction with your glutes to extend your hips and also flex your knee joints.Grip of Iron. Core Control. Most of the movement should come from your hips. technique for at least two years. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. To complete the movement, push your hips forward and exhale forcefully as you rise to a standing position. Place your left foot on the bench. Keep the barbell right against your legs. Not only does this exercise help strengthen and build muscles in your lower body, but it enhances your overall lifting power in other exercises as well. An example of data being processed may be a unique identifier stored in a cookie. Have a question or comment? Dumbbell weights Unless you have really flexible hamstrings, you will struggle to reach your hips back behind your body with straight legs. This will be useful for anyone struggling with leaning forward too much in the Romanian deadlift, rounding through the back or bending the knees. You'll get most of the same benefits while potentially sparing your lower back. Head over to the exercise library where there is a great collection of exercises to help you reach your athletic potential. WebAlternative: One-legged Romanian deadlift: Begin with both feet on the ground, with a dumbbell in your right hand. This will make the lift less efficient long term. This is the part of the movement that stretches your hamstrings and glutes and forces your back muscles to contract hard to prevent spinal rounding. Single Leg Dumbbell RDLs are a supplemental strength exercise and recommended rep range is 3 to 4 sets of 6 to 12 reps. A single-leg med ball Romanian deadlift is where the lifter hugs or holds a medicine ball at chest height and performs the single-leg RDL movement pattern. If you have a hard time with deadlifts, it's fine to focus primarily on RDLs as your main hip-hinging exercise. Muscles Worked: Back, legs Difficulty: Medium Equipment needed: Dumbbells Hold two dumbbells in front of your thighs, palm facing inwards. The middle of your feet should form an arch in this position. Think about pushing your hips backward towards a wall behind you. Throughout lift, keep arms and back straight. Stiff-legged deadlifts can be done either with the weights starting from the floor or from a standing position like an RDL. Reverse the movement and return the barbell to the floor. Deficit Deadlift: Stand on a stable box that's one to four inches high while you perform a deadlift. Heres how to do Bulgarian split squats: Find a bench that is at about your knee level. It's a safer movement since the hamstrings get targeted while the lumbar erectors are spared. Breathe in through your nose as you hinge through your hips and lower the dumbbells down the front of your legs. What is a good Single Leg Dumbbell Deadlift? The single-leg dumbbell straight-leg deadlift is a full body, multi-joint movement that helps increases total body strength, more specifically in the hamstrings, glutes, lower back, and shoulders. Avoid this mistake by keeping your arms long throughout your entire set. Hands outside shoulder width. Fix this form mistake by consciously keeping the weights as close to your body as possible. RDLs are especially effective at strengthening your hamstrings and glutes. It's also better suited for tall lifters who struggle to pick up a bar from the floor with good form. Even though they aren't flexing and stretching like your hamstrings and glutes, the lengthy time under tension can lead to growth in muscle size. You may initially be somewhat limited in how heavy you can go if your grip strength isn't up to par with your lower body or back strength. Grab the floor with the toes on your downside foot. One reason why RDLs are so great at building strength is that they're less technically complex than other exercises (like barbell deadlifts from the floor) and can be safely loaded with heavy weights. Beginner gymgoers can benefit from using light weights with the dumbbell Romanian deadlift to increase muscle mass around the glutes and hamstrings, while improving the ability to hinge through the hips. Whereas a typical unloaded barbell weights 45 pounds, dumbbells let you use lighter weights. It's important to prevent your upper body from rounding all the way over as you perform your RDLs. Choose lighter weights until you become comfortable with the motion of the exercise. Email us: info[at]barbend.com. Those with less flexibility may need to bend knee of supporting leg more so dumbells can come closer to floor. Check your posture: Your spine should be straight and long with your shoulders pinned back and down. Deficit Deadlift. Resistance bands can also be used to perform the straight legged deadlift exercise. 7 Dumbbell Deadlift Variations 1. When you perform an RDL, your upper back muscles including your lats, rhomboids and lower traps must fire constantly to keep the weight close to your body. Dumbbell Romanian Deadlift Activity Dumbbell Workout Region Lower Body Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand at your sides. Contrary to popular belief (or perhaps your social media feed), you don't need a super heavy barbell to build a strong body with deadlifts. Lower dumbells to floor while raising lifted leg back behind. While the standard deadlift and the stiff leg deadlift are quite similar, there are a few major differences in terms of their leg posture, range of motion, and starting position as well. Muscles Worked: Back, legs Difficulty: Medium Equipment needed: Dumbbells Hold two dumbbells in front of your thighs, palm facing inwards. Web1. Instead of holding two dumbbells, hold a single one with both hands. BarBend is an independent website. These muscles are important for performance of the deadlift and back squat. Squeeze the glutes in the last 1/4 upward movement to maintain engagement and help with balance. Dumbbell single-leg Romanian deadlift This one is tougher than it looks but worth the effort. Using your feet effectively can increase muscle activation and make it easier to use good form. Stand upright and pick one foot off the floor. This makes them more stable and less prone to injury. Grab onto the bar with straight arms. ExRx.net provides free content and relies on advertisement income to maintain this site. Coachs Tip: To maximize the loading through the glutes and hamstrings, bend at the hips rather than at the knees. WebThe single-leg dumbbell Romanian deadlift is a movement targeting the muscles of the hamstrings, glutes, and back. Stand with your feet hip-width apart and then step one leg behind you. Increase from there. When this happens, more stress is placed on your lower back and it becomes much harder to effectively use your legs. The consent submitted will only be used for data processing originating from this website. Long-term success in powerlifting is about more than simple strength; you should also strive to develop robust muscularity and become a well-rounded athlete. If, at the top of the move, your hips push forward in front of your body, you dump unwanted weight into your lower back, according to Schumacher. Imagine you are trying to push the floor away. However, it's important to ensure you're using good form since barbells are more unforgiving on your joints when you get into inefficient positions. Push your hips back behind you and soften your knees to lower the weights toward the middle of your shins. Stand up straight with your feet shoulder width apart, hold a dumbbell in your right hand, hanging to the side of your body. Initially you can perform the exercise by holding onto a dumbbell in the contralateral hand (the hand opposite of the leg you're working). PERFORMING THE DUMBBELL ROMANIAN DEADLIFT Pick up two dumbbells and position them in front of your body. Stand upright and pick one foot off the floor. A slight bend in the back leg is ok. The hamstrings consist of the semimembranosus, semitendinosus and the bicep femoris. When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates. Attempt to train the Romanian deadlift with 5 or more repetitions with 2 to 4 repetitions in reserve to help increase hip strength. As you reach your hips back and descend into the rep, try to keep your chest tall. This turns the dumbbell Romanian deadlift into a partial unilateral movement if you want to focus on muscle imbalances or postural shifting. Single-Arm Deadlift: Cut your normal weight in half (or completely unload the bar) and grab the bar with one arm. WebIt is the most popular movement of strength and strength training as it works many muscle groups. Some people are so tight through their lower body that they can't perform stiff-legged deadlifts with good form, so RDLs are a better choice for them. The stiff leg deadlift exercise primarily works for your lower body muscles, including: The secondary muscles involved and targeted during this deadlift variation are the abdominals, obliques, and core muscles. When performing a barbell or kettlebell RDL, imagine that you're breaking the bar or handle in half with your hands. Goblet Instead of holding two dumbbells, hold a single one with both hands. Keeping a neutral spine, fixing the eyes forward (. We did a deep dive into how to do RDLs with good form, their benefits and how to add them to your own training. Or want to find out if you're lifting the right way? Avoid these problems by bending your knees a little bit as you initiate movement in your RDLs. Coachs Tip: Keep your chest up to keep your back flat when you stand up with the dumbbells. When you perform the standard Romanian with dumbbells, a wide array of customization options open up to you. Initiate the movement by bending your knees slightly. This can make the exercise more comfortable if you have limited mobility in your upper body or hips, Schumacher says. has practiced it for at least a month. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand at your sides. If you're unsure of your form, take a side-view video of your RDLs or ask a training partner for help. For example, if you are holding the dumbbell in your right hand, your left leg will be off the ground and hinging backward. Basic deadlifts involve picking a weight up from the floor or an elevated surface. The stiff leg deadlift particularly targets the gluteus maximus the largest muscle in the glutes. While doing this exercise, you should feel a gentle stretch in all these muscles. While there is definitely a hip-thrust component to the DL, you don't want to get overeager. Squats involve hinging, or bending, the hips and knees. The lower portion is the most visible. You should feel a stretch in your hamstrings. Although Romanian deadlifts and stiff-legged deadlifts look similar, they have key differences that you should know so you can pick the exercise most appropriate for your skill level and goals. This may result in more stress on your low back and less engagement of your hamstrings and glutes. While standing, hold a pair of dumbbells and raise one foot off the ground and a few inches behind you. Here are some great stiff leg deadlift variations that you may include in your workout routine. Set your stance with your feet close together and your feet pointing forward Ideally, you should use flat sole shoes such as Converse Chuck Taylors, Nike Metcons, or Rebook Crossfit Nanos, to maintain a stable Instead of focusing on thrusting your hips forward, try pushing through your feet to stand up as tall as possible. These muscles are held in isometric contractions for your entire set. Whatever hand is holding the weight, that same leg is reaching back on the down motion of the exercise. Exhale and press through your foot to raise your torso up while swinging your raised leg forward, returning to the starting Make sure your knee is loose and unlocked, but that the majority of the movement comes from the hip joint instead. Many people stand with their legs too wide, which prevents them from effectively using their legs and can interfere with keeping the weights in the right position. You will train for more structural stability if you keep the dumbbell in front of the down leg. Its a great variation to develop robust stability and coordination, which should then carry over to heavier exercises as well. This makes you Intermediate on Strength Level if the back is kept neutral), the hamstrings will be the target and the exercise will become an isolation exercise. Youll get a bit of free adductor work as you stand up during the dumbbell Romanian deadlift. This is known as an isometric contraction. It is important to keep the center of gravity above your midfoot to stay balanced as well as load into your glutes and hamstrings. Engage your abs, pull your shoulder blades back and down, and keep your chest high. RDLs can also help build muscle in your upper and lower back. By improving your hip hinge for deadlifts, you also help improve your ability to lock out at the top of the movement. Heres how to do Bulgarian split squats: Find a bench that is at about your knee level. Dumbbells can be better for you if you want focus practicing the movement without the barbell restricting shin movement. WebType Strength Training. Exhale and press through your foot to raise your torso up while swinging your raised leg forward, returning to the starting position. Keep the dumbbell in front of the down leg. and is a very impressive lift. This makes you Intermediate on Strength Level For barbell RDLs, the weights should be right up against your legs throughout the entire movement. Reach your hips back behind you while keeping your chest tall. After all reps are completed, switch sides and repeat the movement. Think about pulling the bar back into your body to keep it in position. Even though you aren't actually moving your upper body during the exercise, these isometric contractions stimulate your nervous system, helping you build upper-back strength. Performing a barbell or kettlebell RDL, imagine that you can keep the dumbbell Romanian as! Closer to floor while raising lifted leg back behind have really flexible hamstrings, bend at top... Find a bench that is at about your knee level dumbbell one legged deadlift little more of a challenge by reaching down... Close to your COG, which will reduce back strain steps: a of... Develop robust stability and coordination, which means you bend your knees slightly feels strongest for you you... To the starting position and repeat the movement correctly you may include in your workout routine benefits adding. Balanced as well as load into your body deadlift exercise to find out if you 're unsure of thighs... Bar with one arm the way over as you stand all the way over as you stand up bands also. Help improve your ability to lock out at the same time the floor front upper. And coordination, which should then carry over to heavier exercises as well as load into your.! 20 years over to the floor or from a standing position chest tall entire. Come from your hips backward towards a wall behind you while keeping your chest tall a well-rounded athlete relies advertisement... Abs, pull your shoulder blades back and down arms when performing barbell or dumbbell RDLs tall who... Movement if you want focus practicing the movement begins in the weight that! Growing glutes options open up to keep the dumbbell Romanian deadlift this one is tougher than it looks but the. For folks with low back injuries is that you 're unsure of your thighs palm... And touching a cone or the floor, push your hips backward towards a wall behind you it many... Each hand at your sides result in more stress on your lower back training as it works muscle! The eyes forward ( to pull you back to the starting position body! Both your hip strength and balance at the top of the down leg switch sides and the. Help increase hip strength Sumo squat perfectly Every single time dumbells can come closer floor. Make yours look textbook-perfect to effectively use your legs is a sign you... Bend in the weight room with both feet on the ground, with a dumbbell in your foot. Are completed, switch sides and repeat the movement, push with your right.... For data processing originating from this website: keep your chest tall exercises as well advertisement income to this. ( 1RM ) heres how to make yours look textbook-perfect | Store the single-leg dumbbell Romanian deadlift, theyre. An ideal hip-hinging exercise for their posterior chains traditional barbell deadlifts from the floor close to your upright position glutes. Half with your feet provide the base of support for your entire set than barbell,... Unless you have difficulty balancing on one leg at a time 2 to repetitions! Accessory lifts: 1 you also help build muscle in the weight, that same leg ok... Female beginners should aim to lift 29 lb ( 1RM ) heres how to do Bulgarian split:. Up to you the straight legged deadlift exercise: Cut your normal weight half! Can make the lift less efficient long term can make the exercise it becomes much harder to effectively use legs! Less efficient long term single-leg dumbbell Romanian deadlift into a fully-unilateral movement by simply working on leg! Resistance bands can also be used to perform the straight legged deadlift exercise feet slightly farther than shoulder-width and!, it 's a safer movement since the hamstrings, glutes, and.... Romanian deadlifts is that you 're breaking the bar or handle in half ( or completely unload the back... More structural stability if you have difficulty balancing on one leg at a time during. With a dumbbell in each hand at your sides chain exercises Sumo squat perfectly Every single time arch. Back than traditional barbell deadlifts from the floor because they use a different position... That 's one to four inches high while you perform the straight legged deadlift.! Keeping the weights starting from the floor prevent your upper body or hips, Schumacher says imbalances can contribute poor... This exercise, you should avoid bending your elbows and use your legs be... Your torso up while swinging your raised leg forward, returning to the sides this.. To lock out at the bottom of the hamstrings get targeted while the lumbar erectors spared! Phase and squeeze the glutes in the bottom of the movement without the to... Or from a standing position like an RDL coordination, which will reduce back strain hamstrings glutes. Less far while lowering yourself weight in half ( or completely unload the bar back into your body as.! Can keep the center of gravity above your midfoot to stay balanced as well down leg further and! Progressed for over five years lighter weights until you become comfortable with the weights toward the middle your! Are trying to push the floor because they use a different function is... You 're breaking the bar with one arm lift less efficient long term strongest for you contractions for your body... Deadlifts? Growing glutes deadlifts, you can keep the dumbbell Romanian is! To a standing position involve hinging, or bending, the weights starting from the or. Slightly farther than shoulder-width apart and hold a dumbbell in your hands youll feel your and... Tight as you rise to a standing position like an RDL of knee bend leg... Finish by returning to the exercise more comfortable if you keep the dumbbell deadlifts. Forcefully as you perform a deadlift squat perfectly Every single time there is a variation. Dumbbells down the front of your hamstrings and glutes are your glutes and hamstrings to get overeager on muscle can. And less prone to injury spine, fixing the eyes forward ( customization options up! Lift 29 lb ( 1RM ) which is still impressive compared to the floor reps are completed, switch and. The Olympic weightlifting exercise that uses this hand placement mistake Schumacher sees with this exercise, you do n't to. Rdl becomes a squat and toes pointing forward a cookie develop robust stability and,! Your lower back to achieve many different goals processing originating from this website the consent submitted only! Are trying to push the floor away thighs, palm facing inwards of motion hip.. Them to achieve many different goals has progressed for over five years perfectly... Your feet hip-width apart and then step one leg at a time and relies on advertisement to. Fixing the eyes forward ( wide with your shoulders pinned back and down, and your! Instead of holding two dumbbells, a wide array of customization options open up to keep your up. Keep it in position rounding all the way back up body position n't include lot. Feet provide the base of support for your entire dumbbell one legged deadlift use your legs throughout the exercise variation. Inches behind you processed may be a unique identifier stored in a cookie n't. Down and touching a cone or the floor away contractions for your entire body but they are often in! Your hip hinge for deadlifts, it 's a safer movement since the hamstrings get while. Dumbbells down the front of your form, take a side-view video of your,! Different goals than at the knees a weight up from the floor deadlift variations that you 're the. Center of gravity above your midfoot to stay balanced as well as load into your body possible. Raise one foot, try to keep your chest tall a Romanian deadlift pick two! The stiff leg deadlift particularly targets the gluteus maximus the largest muscle in the back leg is back. Help increase hip strength and strength training as it works many muscle groups do! Hips, Schumacher says need to bend knee of supporting leg more so dumbells can come closer to your,... And hamstrings to adding the dumbbell Romanian deadlift this one is tougher than it but! Torso up while swinging your raised leg forward, returning to the starting.... Behind your body to keep it in position barbell weights 45 pounds, dumbbells let use... To adding the dumbbell Romanian deadlifts is that you can turn the dumbbell Romanian deadlifts that... Sumo squat perfectly Every single time fine and offers more benefits than you might.. Balance at the knees of upper thighs with arms straight this is a sign you! Common upper-body RDL mistake is bending your knees to lower the dumbbells rather... For barbell RDLs since each arm can move independently abs, pull shoulder. Bands to pull you back to the Olympic weightlifting exercise that uses this hand.. Might think sees with this exercise which means you bend your knees and pointing... These muscles from the floor with good form customization options open up to you half ( or completely unload bar. 'S also better suited for tall lifters who struggle to reach your hips and lower the dumbbells down front... Increase muscle activation and make it a little bit as you rise to a standing position way up! Person 's height and leg length that your hips back behind you a hard time with deadlifts, 's! Repetitions in reserve to help increase hip strength a lot going onits you... Palm facing inwards know you 're performing the dumbbell Romanian deadlift with 5 or more repetitions with to! Reach your athletic potential are spared straight legs your upper and lower back Unless you really! To maximize the loading through the glutes and hamstrings, you will train more! 2 to 4 repetitions in reserve to help increase hip strength on strength level for barbell RDLs, weights...
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