Dumbbell Deficit Romanian Deadlift
- 1 - Stand on a stable elevated surface such as a weight plate or low platform, holding a dumbbell in each hand in front of your thighs with a neutral or pronated grip.
- 2 - Stand with your feet hip-width apart, knees slightly bent, and core braced. Ensure the platform is secure and no wider than shoulder width.
- 3 - Hinge at the hips by pushing them back while maintaining a flat, neutral spine. Allow the dumbbells to travel straight down past the platform level, feeling a deep stretch in your hamstrings.
- 4 - Lower the dumbbells as far as your hamstring flexibility and spinal position allow, keeping your chest up and shoulders retracted throughout the movement.
- 5 - Drive your hips forward to return to the starting position, squeezing your glutes at the top of the movement.
- 6 - Keep the dumbbells close to your body throughout the entire range of motion to minimize lower back strain.
- 7 - Repeat for the desired number of repetitions, maintaining control and tension in the hamstrings on every rep.
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