Romanian Deadlift (Dumbbell)
From standing, push the hips back and lower two dumbbells down the legs with the knees nearly straight, then stand.
- Pattern
- Hip hinge
- Equipment
- Dumbbells
- Works
- Hamstrings, glutes, lower back
- Loads
- Hips, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Lower back Hip Thrust (Barbell)
Hip extension with the back supported.
Hamstrings without a hinge, so the hips and low back stay still.
When it stalls, these usually help
Direct hamstring work at the knee end, which a hinge leaves out.
Lower back work that holds the flat back an RDL needs.
Direct hip drive for the top of the hinge.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.