Dumbbell Staggered Stance Romanian Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Soleus, Erector Spinae, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Romanian Deadlift with Dumbbells
How to: Dumbbell Staggered Stance Romanian Deadlift
- Stand with your feet hip-width apart and hold a dumbbell in each hand.
- Step one foot back, keeping the other foot forward in a staggered stance.
- With a neutral spine, hinge at the hips to lower the dumbbells toward the floor.
- Keep the weights close to your legs as you lower down.
- Engage your glutes and hamstrings to lift back to the starting position.
Common Mistakes
- Rounding the back during the lift.
- Using too much weight without proper form.
- Not engaging the core, leading to lower back strain.
Modifications
- Use lighter weights to start and focus on form.
- Perform the exercise with no weights or with resistance bands.
Tips
- Keep your back straight and core engaged throughout the lift.
- Lower the weights slowly to emphasize muscle engagement.
- Use a staggered stance to balance the weight effectively.
Tags
deadlift
strength
glutes
hamstrings
muscle building
intermediate