Moves/DB Romanian Deadlift

DB Romanian Deadlift

ID: 751

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Exercise Type:
Lower Hinge
Contraindications:
Knee Problems
Equipment:
Dumbbell
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Keep the weight close to the body throughout the full range of motion.
  2. 2. Finish with full hip extension and a deliberate glute squeeze at the top.
  3. 3. Avoid compensation patterns; if form breaks, address the limiting factor.

Regression:

Slow the eccentric to a 4-count descent to reinforce hamstring loading and spine position before adding intensity.

Progression:

Introduce a pause at the bottom for 2 seconds to eliminate elastic rebound and increase time under tension.

Common Problems:

Lower back rounding on the pull — cue neutral spine and brace harder before lift-off. Bar drifting forward — keep it dragging against the body.