Dumbbell Romanian Deadlift: how to do it right
In short: Dumbbell Romanian deadlift: a hip hinge movement that loads the hamstrings in a lengthened position, under maximum stretch.
How to do it, step by step
- 1Stand with dumbbells in front of your thighs, feet hip-width apart, knees unlocked (a slight bend held throughout).
- 2Push your hips back while keeping your back flat, as if trying to touch a wall behind you.
- 3Lower the dumbbells along your legs, almost always in contact, until you feel a strong stretch in your hamstrings (about mid-shin).
- 4Control the descent over 2 to 3 seconds, with no bounce or jerk at the bottom.
- 5Come back up by driving your hips forward, squeeze your glutes at the end of the movement without hyperextending your lower back.
The mistake to avoid
Don't round your lower back. Keep it neutral and the dumbbells close to your legs.
Other common mistakes
- Rounding your back to go lower: keep your back neutral and limit the range to your actual hamstring flexibility.
- Bending the knees like a squat: it's not a leg bend, keep the shin nearly vertical and push your hips back.
- Going down too fast with a bounce: slow it over 2 to 3 s to load the muscle in the stretch, that's where the gain happens.
- Moving the dumbbells away from your body: keep them in contact with your legs to spare your lower back.
Muscles worked
- Main:
- Hamstrings
- Supporting:
- Glutes
Hamstrings (semitendinosus, semimembranosus, biceps femoris): prime movers, they control hip flexion and brake the descent. Gluteus maximus: powerful hip extensor on the way up. Spinal erectors: isometric bracing of the back. Adductors and lats: stabilization.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Stand with dumbbells in front of your thighs, feet hip-width apart, knees unlocked and kept that way. Push your hips back while keeping your back flat, as if trying to touch a wall behind you, until you feel the stretch, then come back by driving your hips forward.
How far down do I go?
Don't try to touch the floor. Your range stops where your hamstrings stop stretching and where your back would start to round. Film yourself from the side once, you'll see exactly where your limit is.
I don't feel anything, is that normal?
You should feel a clear stretch at the back of your thighs. If you feel your lower back, it means your spine is moving instead of your hip: send your hips back further and reduce the range.
How fast should I do the movement?
Braked descent over 2 to 3 seconds, with no bounce at the bottom. That's the phase that builds the back of your thighs; the way up matters a lot less.