One move
Romanian Dumbbell Deadlift
How to read ahead. Do to go one move at a time.
Soft knees, hinge at the hips, and lower dumbbells along the thighs with a flat back and proud chest. Stop when the hamstrings stretch — not when the low back rounds — then drive the hips forward to stand tall.
Option. Bodyweight good mornings or a wall hinge first — hands behind head or light touch on a wall behind you. Short range with light bells next. Full mid-shin only when the back stays flat. No bells: Glute Bridges. Iron pumper: three- to four-count lower, two-breath pause at the stretch, or a longer quiet range — only while the bells stay close and the spine stays long. Stop if the low back rounds, a back pinches, or the knees lock hard.
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1
Stand tall with feet hip-width. Soft knees. Soft ribs. Hold light dumbbells in front of the thighs, or start empty-handed.
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2
Brace lightly. Unshrug the shoulders. Keep a long spine from head to tail.
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3
Push the hips back as if closing a drawer behind you. Let the torso tip forward. Keep the shins nearly vertical.
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4
Slide the bells close along the thighs. Stop when you feel a clear hamstring stretch — usually around the knees to mid-shin — before the low back rounds.
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5
Drive the hips forward and squeeze the glutes to stand tall. Do not lean back at the top.
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6
Shorten the range or drop to a bodyweight hinge the moment the low back takes over. Leave a rep or two when the hinge softens.