Romanian deadlift with dumbbells

Exercise overview

Primary muscle group: Legs

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 36

Average per rep (lbs)*: 79

Weight counts twice!

Description: Starting Position: Stand with a dumbbell in each hand, arms hanging down with wrists pronated (palms facing your legs), and elbows pointing to your sides. Keep your back straight. Hip Flexion: Begin the movement by flexing at your hips. Push your butt backwards as far as you can, ensuring this is a horizontal rather than downward movement. Your knees should only bend slightly. Maintain Tension: As you drive your butt back, you should feel tension in your hamstrings. Your hands will naturally approach knee level. Pause and Return: When you can no longer push your hips back further, pause briefly. Then, slowly extend your hips to return to the starting position, maintaining an arch in your back. Repeat: Perform the exercise for the desired number of repetitions, ensuring that your back remains straight throughout the movement.

Exercise ID: 00294

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain a Flat Back: Keep your back flat throughout the movement to avoid strain and prevent injury. Imagine your back as a solid plank to ensure proper alignment.
Soft Knees: Avoid locking your knees. Keep them slightly bent but rigid enough to support the weight. This helps in effectively targeting your hamstrings and glutes.
Hinge at the Hips: Focus on hinging at your hips rather than bending at your back. Push your hips back as though you are closing a door behind you with your glutes.
Neutral Neck Position: Keep your neck neutral and in line with your spine. Avoid looking upwards or downwards to maintain proper form and reduce the risk of neck strain.
Control Your Descent: Slowly lower the dumbbells to ensure maximum tension on your hamstrings and glutes. Controlling the descent also helps in preventing injuries.
Engage Your Core: Keep your core muscles engaged throughout the exercise to provide stability and support to your lower back.
Avoid Overextending: Do not overly extend your spine at the top of the movement. Stand tall with a natural arch in your lower back.
Keep Dumbbells Close: Hold the dumbbells close to your body as you lower them, almost grazing your legs. This helps maintain a better center of gravity and proper form.
Feel the Stretch: Only go as low as your hamstrings allow. You should feel a stretch in your hamstrings, but avoid going so low that your back rounds.
Breathing Technique: Inhale as you lower the dumbbells and exhale as you return to the starting position. Proper breathing ensures ample oxygen flow to your muscles.

Exercise overview

Exercise tips and tricks

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