How to Do
How to Do Dumbbell Single Leg Romanian Deadlift
The dumbbell single leg Romanian deadlift should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the dumbbell single leg Romanian deadlift.
Beginning
Beginning Romanian Deadlift
1. Begin with feet shoulder-width apart, feet pointing straight ahead and knees slightly flexed (10 to 15°) aligned over 2nd & 3rd toes.
2. Bend over at waist & grasp dumbbells on the floor with extended arms and hands slightly wider than shoulder width.
Movement
Romanian Deadlift Movement
1. Perform exercise on 1 leg, lifting one leg slightly off the ground, while maintaining level hips.
2. Draw the belly button in towards the spine and lift the barbell off the floor by tightening the buttocks and bringing the upper body to an upright position. Extend the hips and move the shoulder blades back.
3. To lower weight, slowly bend over at the waist, maintaining a 10 to 15° angle of knee flexion, keeping the arms straight and guiding the bar towards the ground. While lowering, decelerate through the buttocks and maintain optimal alignment of your spine and lower extremity.
Benefits
Romanian Deadlift Benefits
The Romanian deadlift can assist prevent injury caused by lower back stress and/or dysfunctional loading by developing all of the muscles involved in such movements, improving movement patterning, and even helping to prevent damage caused by lower back stress and/or dysfunctional loading (by increasing glute, hamstring, and lower back strength and coordination).
Exercise Aliases
How To Do a Romanian Deadlift, Romanian Barbell Deadlift, Barbell Exercises.
