Romanian Deadlift

1. Stand with your feet hip-width apart, holding a dumbbell in each hand with palms facing your body.
2. Initiate the movement by hinging at your hips, pushing your buttocks back while maintaining a slight bend in your knees.
3. Lower the dumbbells along the front of your legs, keeping them close to your body. Maintain a straight back throughout the descent.
4. Lower the dumbbells until you feel a stretch in your hamstrings or reach mid-shin level, keeping the weights close to your body.
5. Engage your hamstrings and glutes as you reverse the movement. Stand back up by extending your hips until you are in an upright position.

1. Keep your back straight and maintain a neutral spine throughout the entire movement. Avoid rounding your back.
2. Focus on hinging at your hips rather than bending at your waist. The movement should originate from the hips.
3. Maintain a slight bend in your knees throughout the movement. Do not lock your knees.
4. Lower the dumbbells in a controlled manner, feeling the stretch in your hamstrings.
5. Engage your core muscles to stabilize your spine and prevent excessive arching or rounding.
6. Lower the dumbbells as far as your flexibility allows while maintaining good form.

Easier

• Start with lighter dumbbells to focus on form and gradually increase the weight as you become more comfortable with the movement.

Harder

• For added challenge and balance work, perform the Romanian Deadlift on one leg at a time.
• Once you've mastered the movement with dumbbells, you can progress to using a barbell for additional resistance.