Dumbbell The Romanian deadlift is a very effective movement, but before doing this movement, you must first know some problems with this movement, such as Action essentials, of course, this can help you do this action better, and at the same time, you can have better exercise effects. What are the correct movements for dumbbell Romanian deadlifts? If you are not sure, you can come and take a look.
1. Key points of dumbbell deadlift
At the starting point of the movement, hold two dumbbells in both hands, stand up straight, retract your shoulder blades slightly, lift your chest, press your ribs down, and tighten your abdomen.
2. How to start the action
Lift the weight from the ground into the deadlift starting position.
3. Foot position
The stance is narrower than a squat, about hip-width apart, with your toes pointing straight ahead. Some players like to have their feet turned out, but they should keep them as small as possible - the feet should not be turned out more than 15 degrees at most.
4. Keep the dumbbells close to the body
At the beginning of the movement, the dumbbells should be against your thighs. As you descend, move your hips slightly backward to allow your torso to lean forward. Bend your knees slightly but keep your calves perpendicular to the ground - the dumbbell should slowly lower against your calves throughout the movement.
5. Knee joint slightly bent
As the hips move back and the weight drops, the knee joint bending angle will also increase a little (much less than the bent-leg deadlift)
6. Trunk stability
While your body is resisting resistance, keep your core stable and your spine neutral (tighten your waist and abdomen, and retract your shoulder blades slightly), and do not allow your lumbar spine to rotate or your shoulders to extend forward. Keep your chest up and shoulders tight.
As your hips move backward, the dumbbell will naturally fall against your calf. During the descent, you will feel a pulling sensation on the back of your leg. People with excellent flexibility have the ability to lower the barbell to mid-calf (or even all the way to the ground). Even so, once you get to a point where your back starts to round, stop immediately!