Dumbbell Hip-Supported Romanian Deadlift
The dumbbell Romanian deadlift with the front of the hips resting on a bar racked at hip height; the support pins the pelvis and leaves the hinge to the hamstrings.
How to do it
Setup
A bar on the rack's hooks at hip height, the front of the hips against it, bells hanging in front, knees soft.
Steps
- Fold forward over the bar, bells lowering toward the feet.
- Keep the hips pressed into the bar and the back flat.
- Squeeze the glutes to lift the torso back to upright.
Common mistakes
Bar set too high, at the belly: it belongs across the top of the thighs. Rounding over the support: the fold happens at the hips while the back stays flat. Hips drifting off the bar: keep the contact; it is what makes the variant.
Breathing
Inhale hinging, exhale standing.
