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// NOBILITY COACHING

EXERCISE EXECUTION

Category: Hinge

// EXERCISE EXECUTION

DUMBBELL RDL

// COACHING AUDIO

00:00 / 04:22

The dumbbell Romanian deadlift (RDL) is a hip hinge exercise that primarily targets the hamstrings and glutes. Using dumbbells allows for our arms to experience greater freedom of movement compared to a barbell, helping us develop trunk control, hip control, and general posterior chain strength and coordination.

// EXERCISE BREAKDOWN 

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The Setup

Execution

    Grip on to two dumbbells

    Let them sit closer to your sides​

    Not in front, and not straight out to the side, somewhere in-between

    Long Spine & Abs Tight

    Rib cage and pelvis aligned​

    Shoulder blades down in to front pockets

    Not shoulder blades back and down​

    Create distance from shoulders and ears

    Elbows face the back of the room slightly

    Feet Straight

    Soft Knees

    Whole Foot Pressure

    Slight focus on base of big toe and inside heel​
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Phase One

Execution

    Initiate by pushing your hips back and slightly up

    Pelvis moves back, not down​

    Think about pushing in to back pockets

    Maintain long spine and abs tight

    Maintain whole foot pressure

    Slight focus on base of big toe and inside heel​

    Knees stay on top of knot in shoelaces

    ​Knees are not turning out

    Knees are not going back with our hips

    Shoulder blades stay in front pockets

    DBs remain close to us / mid-foot​

    Depth is personal

    More doesn't mean better
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Phase Two

Execution

    Push into the floor to stand up

    Not pull​

    Push into the floor with whole foot pressure

    With a slight focus on base of big toe and inside heel​

    Maintain Long spine and abs tight​

    Maintain rib cage and pelvis position​

    Shoulder blades stay in our front pockets​

    Maintain distance from shoulders and ears​

    Not coming up in to our ears​

    Allow your hip to travel forwards as we return to standing position

    We don't need to push our bum forwards at the top​

    We are not looking to stick our bum out as we approach the top

    I like to think about trying to get my pelvis under my ribs, before my ribs are on top of my pelvis

// COMMON MISTAKES

Toes / Heels Coming Up

Sticking The Bum Out

Knees Too Straight

Rounding The Back

Knees & Feet Turning Out

Too Much Knee Bend

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