Dumbbell RDL to Jump Shrug Exercise Guide
Exercise Profile
- Target
- Hamstrings
- Equipment
- Dumbbell
- Body Part
- Back, Hips, Thighs
- Primary Muscle
- Hamstrings
- Secondary Muscles
- Levator Scapulae, Quadriceps, Adductor Magnus, Gastrocnemius, Soleus, Trapezius Upper Fibers
- Intensity
- medium
- Category
- aerobic
- Skill Level
- intermediate
- Estimated Calories
- 7.5
- Alternate Names
- Dumbbell Romanian Deadlift to Jump Shrug
How to: Dumbbell RDL to Jump Shrug
- Stand with feet shoulder-width apart, holding dumbbells at your sides.
- Hinge at the hips, lowering the dumbbells towards the ground while maintaining a straight back.
- Engage your hamstrings and glutes as you stand back up.
- Explode upward into a jump, shrugging your shoulders at the top.
- Land softly and return to the starting position.
Common Mistakes
- Using poor form during the deadlift phase.
- Not fully extending the hips during the shrug.
- Overloading the dumbbells which can compromise form.
Modifications
- Perform without jumping for a lower impact option.
- Use lighter dumbbells to focus on form.
Tips
- Focus on maintaining good posture throughout the movement.
- Engage your core to stabilize your body during the jump.
- Ensure a controlled movement when lowering and lifting.
Dumbbell RDL to Jump Shrug Alternatives
Tags
aerobic
jump
strength
legs
hip hinge
muscle endurance