Dumbbell Romanian Glute Dominant Deadlift

SETUP

• Stand with feet hip-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your thighs).

• Maintain a soft bend in the knees throughout the entire movement.

MOVEMENT

• The Hinge: Initiate the movement by pushing the hips straight back as if trying to close a door behind you with your glutes. Keep your back flat and chest upright.

• Descent: Lower the dumbbells by tracking them close to your legs, sliding them down your shins. Go only as low as your hamstring flexibility allows while maintaining a neutral spine.

• Ascent: Engage your glutes and hamstrings to drive your hips forward, returning to the starting standing position. Ensure you are pushing your hips through to engage the gluteus maximus fully at the top of the movement.

KEY TIPS

• Keep the weights as close to your body as possible to protect the lower back.

• Focus on the feeling of a deep stretch in the hamstrings rather than reaching specific depth.

• Keep your shoulders pulled back and down, keeping the upper back engaged.