How to do it
- Stand tall with the dumbbells in front of the thighs.
- Soften the knees.
- Push the hips back, sliding the dumbbells down the front of the legs with a flat back.
- Stop at a deep hamstring stretch, then drive the hips forward to stand.
Common mistakes
- Rounding the back.
- Squatting the weight down.
- Letting the dumbbells swing away from the legs.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: Heavier dumbbells, or the single-leg version.
Easier: A smaller range, or practise the hinge with a broomstick along the spine.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- Keep the dumbbells close; the further away they hang, the harder the lower back works.
Swaps
Full gym: Romanian deadlift, Single-leg Romanian deadlift, Good morning, Seated leg curl, Lying leg curl
Dumbbells and a bench: Single-leg Romanian deadlift, Nordic curl