Worse, mistakes can lead to serious injuries. Whether you commit mistakes intentionally or not, keep in mind that they can impact your movements. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Not only is the single leg Romanian deadlift one of the best leg exercises for the body, it’s the best exercise for the glutes, … To ensure you can do dumbbell RDLs safely, avoid these common mistakes: This is the most typical mistake people do during a Romanian deadlift with dumbbells. Place your feet shoulder-width apart and hold the dumbbells in front of the hips with your palms facing inward. While it’s tempting to bend the knees too much during a dumbbell Romanian deadlift, locking out the knees can be dangerous. If dumbbells reach your knees, do not bend the knees further. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Copyright @2020. SimpleFitnessHub.com. Likewise, you must tighten the core to make the abs engaged. Follow the steps on a normal dumbbell RDL, except that you have one foot forward while the second leg is behind for support. The dumbbell Romanian deadlift, also known as the dumbbell RDL, is an essential exercise for building strength in your legs and lower back. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Robert Lemus is natural competitor for 6 years, starting in Men’s Physique, then Bodybuilding, and then into Classic Physique. The dumbbell Romanian deadlift is a technique where you keep the legs straighter than a traditional deadlift, with a slight bend in the knee. Think of it as a kickstand — you’re using the heel to keep you steady while focusing on the front leg for the stance. In 2018, he received his Pro Card with the Amateur Athletic Union (AAU) in Classic Physique. Before hinging at the waist, remember to pinch the shoulder blades together to keep the back straight. The dumbbell Romanian deadlift, also known as the dumbbell RDL, is a strength training exercise containing a series of motions that target the lower back, core glutes, and hamstrings. If you feel lots of tension in the butt and the back of your thighs, you’re doing it right; keep going! For this type of dumbbell RDL, the first thing to do is to step one foot behind you, resting on the foot’s ball and toes for balance. All rights reserved. The same applies to single-leg RDL’s stance: as you push your head down, one of your legs goes up. How to do Dumbbell Romanian Deadlift: Step 1: Start with the dumbbells on the floor in front of you, feet shoulder-width apart. It’s like having a long straight line moving together. As you continue to push your butt back and keep the hips high, you should feel a stretch in the hamstrings as you lower the weights in front of the shins. with in-depth instructional videos. Kick the leg back and keep a neutral spine while dropping the weight. View our enormous library of workout photos and see exactly how each exercise Go as far as your mobility guarantees good form and breathing patterns. should be done before you give it a shot. After grabbing one or two dumbbells, stand with your legs slightly apart, and knees a bit bent. Once you know how to do a Romanian deadlift with dumbbells … Thrust your hips forward and return to the starting position. Simplefitnesshub.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. To reverse the motion, push both heels into the floors, press the hips forward, and pull back on the knees. The Dumbbell Romanian Deadlift is used to develop the strength of the posterior chain muscles, including the hamstrings, gluteus, lumbar spine and adductors. Quickly read through our step-by-step directions to ensure you're doing each He is the Orange County Bodybuilding champion in 2016 for the Musclemania Organization. Allow the dumbbell to return to the front of the thighs. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Strengthening the glutes and hamstrings will carry over to other forms of the deadlift such as conventional, Higher reps with lower weight will lend to hypertrophy of the hamstrings and posterior chain, Also works the calves, quads, and forearms indirectly. Drive through your heels and stand while squeezing the glutes at the top. Maintain a slight bend in the knees. Focus on holding the dumbbells close to your body as you hinge at the waist. By doing so, you reduce the risk of injury while doing a dumbbell RDL. Pinch the shoulders together and chest tall to maintain a flat back throughout the entire movement. Here are the two most popular routines: To increase the challenge, change your foot position using the following steps: This one’s more challenging because you’ll be training your body while improving balance. How To Dumbbell RDL: Take two dumbbells … Once you pull back on the knees, you’ll engage the hamstring’s distal attachments and the adductor muscles that help extend the knee when the foot is in a closed-chain position. Don't risk doing a workout improperly! The single-leg Romanian deadlift with dumbbell builds strength in the legs and hips. The dumbbell Romanian deadlift, also known as the dumbbell RDL, is a strength training exercise containing a series of motions that target the lower back, core glutes, and hamstrings. The right thing to do is to look towards the floor as you hinge the waist. In this way, you can guarantee proper body alignment during a dumbbell Romanian deadlift. Lift one knee straight up in front of you. Once you know how to do a Romanian deadlift with dumbbells properly, you can improve your balance, boost flexibility, and fortify your muscles. This deadlift variation comes with serious benefits for your hamstrings, glutes, and core—if you get the form right. Instead of lifting a barbell, you use the core and lower back to lift dumbbells while glutes and hamstring support your stance. Make sure that the back leg’s heel is not on the ground. The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. A favorite exercise of mine is the single leg Romanian deadlift with dumbbells. © 2020 Bodybuilding.com. Dumbbell Romanian Deadlift. After mastering the basics of dumbbell RDL, it’s time to start trying other variations. Your hamstrings and glutes will thank you. You can bend lower and train the body harder as you continue to practice doing a Romanian deadlift with dumbbells. If you are new to RDL dumbbell, choose light dumbbells or at least five-pound ones. Keep your head in a neutral spine and back straight. For endurance goals, execute three sets of 12 to 15 reps. Once you become comfortable with your form, you can grab a pair of heavier dumbbells and complete more reps and sets. Keep the spine in a neutral position and squeeze your shoulder blades. Contract and squeeze the glute extending your hips. Not only will … Make sure to inhale and hold the weights close to the body for at least five seconds. Step 2: Bend over and pick up the weights, keeping your core tight and back straight. A barbell, you use the core and lower back to lift dumbbells glutes. The form right competitor for 6 years, starting in Men ’ time... S Physique, then Bodybuilding, and then into Classic Physique Card with the Amateur athletic (. 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