Dumbbell Romanian Deadlift (RDL) Introduction
The dumbbell Romanian deadlift is an excellent alternative to the barbell deadlift.
You might not be ready to use a conventional Olympic barbell, which is 45 pounds in weight.
So, why do you want to use dumbbells instead of a barbell?
Because it is more comfortable, you can start with a much lighter weight and focus on form when you do the Romanian deadlift with dumbbells.
Dumbbell Romanian Deadlift Benefits
First, the Dumbbell RDL builds your posterior chain.
The posterior chain means the often neglected muscles of the back half of your body (because you cannot see them in the mirror.)
Second, increasing the strength of your posterior chain corrects muscle imbalances.
For example, most people who sit all day and get up now and then, have quadricep development, but weak hamstrings.
Studies show that weak hamstrings result in more ACL injuries in female runners.
Allyson Felix is the most decorated female runner in USA history.
Many say it is because the deadlift was a central part of her training program.
Coach Barry Ross describes Felix’s deadlift program in his classic Underground Running.
Another great benefit of the Romanian deadlift is that it teaches you how to hinge at the hips.
Learning how to hip hinge means that you become accustomed to breaking at and driving through with your hips.
Hip hinge and hip drive are essential movements to master the deadlift.
As a result, you can see how the Romanian dumbbell deadlift will improve your fitness.
Whether you are a beginner or not.
The dumbbell Romanian deadlift: why and how to do this powerful exercise:
- You correct muscle imbalances
- Develop the neglected posterior chain and
- Master the fundamental movements for the deadlift.
Watch the following video to understand the importance of the Romanian dumbbell deadlift:
How to Romanian Deadlift with Dumbbells
Starting Position
As opposed to a conventional deadlift, this deadlift variation begins from a standing position.
Instead of lifting the barbell from the floor, you lower the barbell.
To the limit of your hamstring flexibility, and then stand up again.
Hold the dumbbells in your hands with the palms facing your body.
Keep your upper body tight, and braced.
And remember always to keep a neutral spine.
Never hunch your back.
Knees Slightly Bent
Keep your knees slightly bent.
The Romanian dumbbell deadlift is not a stiff leg deadlift.
You can read more about stiff leg deadlifts here and how they are different from Romanian deadlifts.
The Hip Hinge
Here is how to hip hinge:
- Do not bend forward to lower the dumbbells – Instead, break at your hips and push your butt back to cause your upper body to lower.
- Keep your upper body tight and braced
- When you reach the limit of your hip hinge, the dumbbells will probably be about knee height – A little above or below your knee.
- You should feel the stretch and tension in your hamstrings
Hip Drive
At this point, squeeze your glutes and push your hips forward.
This motion is called the hip drive.
Practice the movement of the hip hinge and hip drive with light weights at first.
Increase the weights as you become more confident in the technique.
Watch the following video to cement in your mind how to do the Romanian deadlift with dumbbells:
The Dumbbell Romanian Deadlift Works the Following Muscles:
- Hamstrings
- Glutes
- Lower and upper back
What is the difference between Romanian deadlift and regular deadlift?
For this question, see this post on the Romanian deadlift.
Dumbbell Romanian Deadlift – Final Thoughts
To sum up, here is the bottom line.
Exactly, what’s in it for you to do dumbbell Romanian deadlifts?
This post answers that question plus how to perform them.
Because of Romanian deadlifts with dumbbells, you will improve your:
- Athleticism
- Running
- Sprinting
- Muscle balance
- Prevent injury
- Hip hinge and drive
- Hamstring development
- Conventional deadlift
Are you not sure as to why deadlifts are such a big deal in the first place?
Then make sure to read the fantastic benefits of deadlifts.
Also, do not forget to see the 27 sensational ways how deadlifts transform your body.
For example, the deadlift changed my body from fat to fit at the age of 55.
Therefore, I am confident that the deadlift will transform your dad bod (or grandpa bod) as well.
To sum up, the dumbbell Romanian deadlift is a great deadlift assistance exercise.
And it is also an excellent tool to master the most important movements for the deadlift.
Related Posts:
- 7 Best Romanian Deadlift Benefits to Maximize Your Athletic Potential
- The Best Dumbbell Chest Workout at Home; No Bench Needed
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- Sumo Deadlifts: What They Are and Why You Need Them
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- 30 Minute Dumbbell Chest Workout for Beginners
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- 27 Sensational Ways How Deadlifts Change Your Body
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