Video: “Dumbbell Romanian (RDL) Deadlift |TECHNIQUE for Beginners” by Mike | J2FIT Strength & Conditioning on YouTube. Plays in YouTube's privacy-enhanced mode.
How to do it
A hip hinge that strengthens the backs of your thighs, your glutes and your lower back. Learning the hinge also makes lifting things safer day to day.
- Stand tall holding a dumbbell in each hand in front of your thighs, knees soft.
- Push your hips back and slide the dumbbells down the front of your legs, keeping your back flat.
- Stop when you feel a stretch in the backs of your thighs, usually around knee height or just below.
- Squeeze your glutes and drive your hips forward to stand tall.
Tips and safety
- The movement is mostly at the hips; your knees bend only a little.
- Keep the dumbbells close to your legs.
- Only go as low as you can with a flat back.
Move within a comfortable range and stop if you feel pain. If you have an injury or health condition, check with a qualified professional first.
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