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Dumbbell Romanian Deadlift or RDL

Set-Up

  • Use dumbbells for the desired workload range.
  • Place the dumbbells in front of you so that they are horizontal to your body. Have the ends of the dumbbells touch each other.
  • Stand in front of the dumbbells with feet at hip width or just inside hip width apart.
  • Squeeze your shoulder blades together to keep your shoulders and back tight throughout the movement.
  • Drop your hips by pushing them outwards to the dumbbells.
  • Grab both dumbbells with an overhand grip.

Movement

  • Push through your heels to raise the weight up.
  • Force your hips forward to explode the weight up to the finished position.
  • Keep rising until you re in a standing position and stop there. Don’t over extend the back.
  • Descend by pushing your hips outwards and having a slight knee bend.
  • Lower until you are just below knee or shin level and drive through your heels back to a standing position.
  • Repeat for necessary reps.

Completion

  • After completion, drop your hips all the way to the ground and let go of the weight at the bottom.