How to do a dumbbell romanian deadlift

Setup:

1. Stance: Stand with your feet hip-width apart, knees slightly bent.
2. Grip: Hold a dumbbell in each hand in front of your thighs. You can use a pronated (palms facing you) or neutral (palms facing each other) grip.
3. Posture: Stand tall with your chest up and your back straight.

The Movement:

1. Hinge: Keeping your back straight, hinge at your hips and push your glutes backward. Lower the dumbbells towards the floor, keeping them close to your legs.
2. Stretch: Continue lowering the weights until you feel a deep stretch in your hamstrings. Your knees should maintain their slight bend.
3. Return: Drive your hips forward and squeeze your glutes to return to the standing position.

Tips:

• This is a hip-hinge movement, not a squat. The primary movement is at the hips.
• Maintain a neutral spine throughout the lift. Do not round your lower back.
• Think about 'pushing the wall behind you' with your glutes as you lower the weight.