Dumbbell Romanian deadlift
Also called dumbbell RDL, stiff-leg deadlift, kettlebell RDL
- Works
- Back of the thigh · hamstrings
- Buttocks · gluteus maximus
- Lower back · erector spinae
- Needs
- Dumbbells or kettlebell
Setup
Stand with feet hip-width apart. Hold a dumbbell in each hand in front of your thighs. Bend your knees a little.
Steps
- Keep your back flat.
- Push your hips back and let the weights slide down the front of your legs.
- Stop when you feel a strong stretch in the back of your thighs, usually around the knees or a little lower.
- Push your hips forward to stand up tall.
Breathing
Take a breath and tighten your stomach before each rep. Breathe out as you come up.
Where you feel it
In the back of your thighs and your buttocks.
Common mistakes
- Rounding the back to reach lower.
- Bending the knees more and more, which turns it into a squat.
- Letting the weights drift away from the legs.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if your lower back aches rather than works.