Exos | Formerly Core Performance

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Core Knowledge


Romanian Deadlift - Dumbbell

Starting Position

  • Standing with feet hip width apart and knees unlocked, holding a pair of dumbbells at your sides
  • Set you feet hip width apart, with your legs in a fixed position but not locked at the knees


  • Shift your hips back and lower the dumbbells while keeping your back flat
  • Return to standing position by contracting your hamstrings and glutes
  • Repeat for prescribed number of repetitions

Coaching Keys

  • Do not let your back round during the movement
  • Keep the dumbbells close to your body, touching or almost touching your legs all the way up and down
  • Keep your shoulder blades back and down throughout the movement

You Should Feel It

  • Working your glutes, hamstrings and back

Tags: Glutes, Hamstrings, Stability, Back, Dumbbells, Balance, Strength