Dumbbell RDL Death March Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Soleus, Adductor Magnus, Gastrocnemius, Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Dumbbell Romanian Deadlift Death March
How to: Dumbbell RDL Death March
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand.
- Engage your core and keep your back straight.
- Hinge at your hips and lower your torso while keeping the dumbbells close to your legs.
- Lower the weights until you feel a stretch in your hamstrings, then reverse the motion to return to standing.
Common Mistakes
- Slouching or rounding the back during the movement.
- Using too much momentum instead of controlled movement.
- Failing to engage the core muscles.
Modifications
- Use lighter weights to focus on form before progressing to heavier weights.
- Perform the exercise without weights to master the movement pattern.
Tips
- Maintain a neutral spine position throughout the exercise.
- Focus on driving through your heels when standing back up.
- Use a weight that allows you to maintain form while challenging your muscles.
Dumbbell RDL Death March Alternatives
Tags
Hips
Strength
Glutes
Legs
Weightlifting
Fitness