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 easier. 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, build your posterior chain. This means the neglected muscles of the back half of your body. (Because you cannot see them in the mirror.)
- Second, increase 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 results in more acl injuries in female runners.
- This helps to explain why Allyson Felix is the most decorated female runner in USA history. Because she relied on the deadlift in her training program. As described by Coach Barry Ross in Underground Running.
- Another great benefit of the romanian deadlift is that it teaches you how to hinge at the hips.
- This means that you become accustomed to breaking at the hips. As well as 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 dumbbell romanian deadlift will improve your fitness. Whether you are a beginner or not:dumbbell romanian deadlift: why and how to do this powerful exercise
- You correct muscle imbalances
- Develop the neglected posterior chain and
- Master the key movements for the deadlift.
If you are not yet convinced on how important the dumbbell Romanian deadlift is, you must watch this video:
How to Romanian Deadlift with Dumbbells
Starting Position
As opposed to a conventional deadlift, this deadlift variation starts from a standing position. Instead of lifting the weight from the floor, you lower the weight. 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 to always keep a neutral spine. Never hunch your back.
Knees Slightly Bent
Keep your knees slightly bent. This is not a stiff leg deadlift. You can read more about stiff leg deadlifts here and how they are different from Romanian deadlifts.
Push Your Hips Back
This is where you get to practice hip hinge. Do not bend forward to lower the dumbbells. Rather, break at your hips and push your butt back to cause your upper body to lower.
Your upper body remains tight and braced. When you reach the limit of your hip hinge, the dumbbells will probably be about knee height. A little above or a little below. You should feel the stretch and tension in your hamstrings.
Hip Drive
At this point, squeeze your glutes and push your hips forward. This is called hip drive. Practice the movement of 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:
What Muscles are Worked in the Dumbbell Romanian Deadlift?
- 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.
What's in It For You?
In summary, 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 amazing 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.
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Rich is a Certified Personal Trainer-AAPT, an