B-Stance Dumbbell Romanian Deadlift

Technique

How to perform B-Stance Dumbbell Romanian Deadlift

1. Put a pair of dumbbells in front of you on the ground and grab them at a distance a little wider than shoulder width.
2. Move one foot back about 1 foot length or so and raise your heel off the ground to bias your weight onto the front foot.
3. Bend the knees slightly and keep the front shin vertical, hips back and back straight.
4. This will be your starting position.
5. Keeping your back and arms completely straight at all times, use your hips to lift the dumbbells as you exhale.
6. The movement should not be fast but steady and under control.
7. Drive predominantly with the hip and hamstring of the front leg.
8. Once you are standing completely straight up, lower the dumbbells by pushing the hips back, only slightly bending the knees, unlike when squatting.

GymDaze demonstration

Watch B-Stance Dumbbell Romanian Deadlift

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Biceps Femoris, Semimembranosus, Semitendinosus.