biggest challenge A common challenge for beginners is determining the best place to start. This is especially true for users just starting out in the deadlift, one of the most important compound movements in the world of strength training. There are so many variations of the deadlift you’ll find in gyms, from the traditional barbell and sumo barbell approaches to the use of a trap-he bar, that it’s hard to know how to actually perform the first pull. There are cases. But in case of doubt, there is one variation that is never the wrong choice. Dumbbell romanian deadlift.
This deadlift variation ticks all the boxes when it comes to gaining strength, staying safe, and learning proper technique that can be applied to other exercises. men’s health fitness director Ebenezer Samuel, CSCS And yes, you can lift heavy things.
“I do all the other variations of the deadlift, but the Dumbbell Romanian Deadlift is a staple of my routine because it’s a move I can incorporate into my workouts,” says Samuel. “On days I’m not doing trap bar deadlifts, I can continue to get stronger and work on my form.”
Benefits of the Dumbbell Romanian Deadlift
As with any deadlift, dumbbell RDLs allow you to increase the strength and size of your posterior chain. According to Samuel, there are two additional strength benefits you don’t get with other variations.
- The Dumbbell RDL is highly customizable to your strengths and weaknesses. It’s not a full-range of motion move like a traditional deadlift, so you don’t have to pull off the ground. Instead, you can focus on mastering the hinge movement.
- The barbell deadlift puts the load in front of your torso, which can end up putting more strain on your lower back. Dumbbells allow you to slightly adjust the position according to your preference. This gives the beginner a little more opportunity to rework the hinge movement by focusing on pushing the butt back. Bringing the dumbbells closer to your body allows you to continue this in a safer, more natural position.
Dumbbells Muscles Used in the Romanian Deadlift
- hamstrings
- gluteus maximus
- core
- forearm
- mid back
Who Should Do the Dumbbell Romanian Deadlift?
- beginner
- athlete
- bodybuilder
- all users
Whether you’re new to lifting weights or planning to set up a new PR, the Dumbbell Romanian Deadlift is a move you should incorporate into every gym-going routine. This move is especially useful for beginners as it helps strengthen the mechanics of the hip hinge. Since the dumbbell RDL works so many muscle groups, including hamstrings, glutes, back, and forearms, it can also help experienced lifters pack strength and muscle.
How to do dumbbell romanian deadlift
This dumbbell RDL rule helps before the first rep. Do not lift weights off the ground. Instead, place the dumbbells on a box or bench at knee height.
- Stand with your feet shoulder-width apart and grab a pair of dumbbells from a bench or box.
- With your shoulders back, core engaged, and glutes engaged, bring the dumbbells closer to your sides.
- As you begin to lower your torso, begin to “push” your butt as far back as possible, as if you were trying to close the car door. Consider that in the descent phase he takes 2 seconds. The goal is to have an angle of about 45 degrees, depending on your personal range of motion limitations. Remember to keep the dumbbells close to your shins. Do not let it hang too far forward.
- Pause at the bottom and rise slightly faster than the descent phase.
Your goal is to lower your torso and push your butt back as far as your mobility allows. There is no set point to stop for all exercisers. However, when the hips stop moving, the movement ends there. Any more down and your hips will work, but that’s not the goal. Range of motion determines distance. At the same time, you should avoid arching your back at the top of the movement. The goal is to work on squeezing as much of the buttocks as possible at the top.
How to Add the Dumbbell Romanian Deadlift to Your Workout
Romanian deadlifts are meant to lift heavy weights. If you want to work with heavier weights, it’s a good idea to keep your reps low, where 6-8 reps for him to do 3-4 sets is a good starting point. This way you can keep a good amount of time in a tense state: go down for 2 seconds, pause for a moment and then stand up.
Jeff Tomko is a freelance fitness writer with articles for Muscle and Fitness, Men’s Fitness and Men’s Health.
Brett Williams, fitness editor at Men’s Health, is a NASM-CPT certified trainer, former professional football player, and technical reporter. I divide my workout time into strength and conditioning training, martial arts, and running. His work can be found at Mashable, Thrillist and other outlets.
