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Exercise handout — move better, feel better.
Dumbbell Romanian Deadlift (RDL)
Weighted hip hinge targeting glutes and hamstrings. Foundation posterior chain strengthening.
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, Resistance band
Dosage
4
Sets
10
Reps / Time
90 sec
Rest
3 down / 1 pause / 2 up
Tempo
Step-by-Step Guide
Set up
- Stand with feet hip-width apart
- Hold dumbbells in front of thighs
- Soft bend in knees, shoulders back
Step 1 of 4
Push hips straight back
Step 2 of 4
Lower weights along front of legs
Step 3 of 4
Keep weights close to body
Step 4 of 4
Feel hamstring stretch, then drive hips forward to stand
Breathing
- Inhale as you lower
- Exhale as you stand
Form Cues
- Weights stay close to legs
- Hips go back, not down
- Back stays flat - no rounding
- Squeeze glutes hard at top
Common Mistakes to Avoid
- Rounding the back
- Weights drifting away from legs
- Squatting instead of hinging
- Not feeling hamstring stretch
Safety Information
Do not round back. Stop if back pain occurs.
Progressions
Heavier weight, single-leg RDL, barbell RDL
Regressions
Lighter weight, smaller range, bodyweight hinge drill
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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.