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Exercise handout — move better, feel better.
Romanian Deadlift (RDL) - Dumbbell
A hip hinge with weight to strengthen hamstrings, glutes, and back. One of the best exercises for posterior chain strength when done correctly.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- dumbbells + doorway
No equipment? Try: Kettlebell, Barbell, Water jugs
Dosage
3
Sets
10
Reps / Time
90 sec
Rest
3 seconds down, 2 seconds up
Tempo
Step-by-Step Guide
Set up
- Stand with feet hip-width apart
- Hold dumbbells in front of thighs, palms facing you
- Shoulders back, core braced
- Slight bend in knees
No image for this step. Follow the written instruction.
Step 1 of 7
Brace your core
No image for this step. Follow the written instruction.
Step 2 of 7
Push hips back like closing a car door
No image for this step. Follow the written instruction.
Step 3 of 7
Let weights slide down your legs
No image for this step. Follow the written instruction.
Step 4 of 7
Keep back flat throughout
No image for this step. Follow the written instruction.
Step 5 of 7
Go until you feel hamstring stretch or back wants to round
No image for this step. Follow the written instruction.
Step 6 of 7
Drive hips forward to return to standing
No image for this step. Follow the written instruction.
Step 7 of 7
Squeeze glutes at top
Breathing
- Inhale on the way down
- Exhale as you stand up
Form Cues
- Hips go back, not down
- Keep weights close to legs
- Feel the stretch in hamstrings
- Drive through heels to stand
Common Mistakes to Avoid
- Rounding lower back
- Squatting instead of hinging
- Weights drifting away from legs
- Looking up (neck strain)
Safety Information
Only do if hip hinge drill is mastered. Stop if back rounds. Not for acute disc flares.
Progressions
Increase weight, slow down tempo, do single-leg
Regressions
Use lighter weight, don't go as deep
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.