excellent hamstring and glute builder in stretched position
less raw stimulus than barbell version but easier to handle and set up
allows emphasis shifts by adjusting technique slightly
To shift more emphasis to glutes, allow slightly more knee bend at the bottom
which increases glute stretch while reducing hamstring tension. 🍑
Execution
Stand with feet hip-width apart, holding dumbbells in front of your thighs with
a neutral grip. Brace your trunk, flex erectors and slightly bend your knees.
push your hips back while maintaining a slight knee bend
lower the dumbbells by hinging at the hips, keeping them close to your legs
descend until you feel a deep stretch in your hamstrings
pause briefly in the stretched position to maximize tension
drive your hips forward to return to the starting position
Benefits from higher rep ranges compared to barbell Romanian deadlifts. When the
set gets heavy, focus on quality reps in the bottom portion of the movement to
milk the stretched position.
Purpose
excellent hamstring and glute builder in stretched position
less raw stimulus than barbell version but easier to handle and set up
allows emphasis shifts by adjusting technique slightly
To shift more emphasis to glutes, allow slightly more knee bend at the bottom
which increases glute stretch while reducing hamstring tension. 🍑
Execution
Stand with feet hip-width apart, holding dumbbells in front of your thighs with
a neutral grip. Brace your trunk, flex erectors and slightly bend your knees.
push your hips back while maintaining a slight knee bend
lower the dumbbells by hinging at the hips, keeping them close to your legs
descend until you feel a deep stretch in your hamstrings
pause briefly in the stretched position to maximize tension
drive your hips forward to return to the starting position
Benefits from higher rep ranges compared to barbell Romanian deadlifts. When the
set gets heavy, focus on quality reps in the bottom portion of the movement to
milk the stretched position.