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Back

Romanian Deadlift (RDL) - Dumbbells

IntermediateStrengthTier T2

Hip hinge strengthening exercise for posterior chain. Builds hamstring, glute, and back strength essential for SI health.

Targets: SI Joint
Muscles: Hamstrings, Gluteus Maximus

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

No equipment? Try: kettlebell, barbell

Dosage

3

Sets

10

Reps / Time

60 sec

Rest

3 sec down / 2 sec up

Tempo

Step-by-Step Guide

Set up

  • Hold dumbbells at front of thighs
  • Stand with feet hip-width apart
  • Slight bend in knees

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Brace core and keep spine neutral

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Push hips back, hinging at hips

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Lower dumbbells along front of legs

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Go until you feel hamstring stretch

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Drive hips forward to return

Breathing

  • Inhale as you lower
  • Exhale as you drive up

Form Cues

  • Spine stays neutral - no rounding
  • Hips push back, not down
  • Weights stay close to legs
  • Feel hamstrings stretch

Common Mistakes to Avoid

  • Rounding low back
  • Going too deep
  • Letting weights drift forward
  • Squatting instead of hinging

Safety Information

Stop if spine can't stay neutral or pain increases.

Progressions

Heavier weight, single-leg variation

Single-Leg RDL (Supported)Intermediate
Barbell RDLAdvanced
Kettlebell SwingAdvanced

Regressions

Lighter weight, smaller range

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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.