Romanian Deadlift (Dumbbell)

The accessible hamstring builder — learn perfect hip hinge mechanics while building serious posterior chain strength

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⚡ Quick Reference

Aspect	Details
Pattern	Hinge
Primary Muscles	Hamstrings, Glutes
Secondary Muscles	Erector Spinae, Lats
Equipment	Dumbbells
Difficulty	⭐ Beginner
Priority	🟠 Common

Movement Summary

Why This Variation?

The dumbbell RDL offers unique advantages:

• Beginner-friendly: Easier to learn than barbell version
• Natural grip: Neutral hand position reduces stress
• Accessible: Available in most gyms and home setups
• Lighter loads: Perfect for learning technique and higher rep ranges
• Less intimidating: Great for those new to hip hinge movements
• Unilateral option: Easy to transition to single-leg variations

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🎯 Setup

Starting Position

1. Dumbbell selection: Choose weight you can control for desired rep range
   • Start lighter than you think - form is priority
   • You'll use less than barbell RDL (60-70% of barbell weight)
2. Pickup: Deadlift dumbbells from floor or grab from rack
   • If from floor: squat down, grab both, stand up with flat back
3. Stance: Feet hip-width apart, toes forward or slightly out (0-10°)
4. Dumbbell position: At sides of thighs or in front of thighs
   • Palms facing body (neutral grip)
   • Arms hanging straight down
5. Body position: Standing completely upright
   • Shoulders pulled back and down
   • Chest proud, natural spine curve
   • Hips fully extended
6. Knee position: Soft bend (10-20° flexion), NOT locked
7. Core engagement: Deep breath into belly, brace core

Equipment Setup

Equipment	Specification	Notes
Dumbbells	Pair of matching weight	Hex or round, both work
Weight selection	Start: 10-25 lbs each	Depends on strength level
Grip type	Neutral (palms facing body)	Most natural and comfortable
Floor surface	Non-slip preferred	For safety when picking up/putting down
Mirror	Optional but helpful	Check form from side

Dumbbell Weight Guidelines by Level

Beginner (first time doing RDLs):

• Women: 10-20 lbs each hand
• Men: 15-30 lbs each hand

Intermediate (can perform with good form):

• Women: 20-40 lbs each hand
• Men: 30-60 lbs each hand

Advanced (mastered technique):

• Women: 40-60+ lbs each hand
• Men: 60-100+ lbs each hand

Start light! You can always increase next session.

Hand Position Options

At Sides (Standard)

Position: Dumbbells hang at sides of thighs, palms facing inward

Pros:

• Most natural arm position
• Better balance
• Easier to keep close to body

Best for: Most people, standard execution

In Front of Thighs

Position: Dumbbells in front of thighs, palms facing back of thighs

Pros:

• More similar to barbell RDL
• May feel more hamstring stretch for some

Cons:

• Slightly harder to balance
• Can drift forward more easily

Best for: Transitioning to barbell RDL

Starting Compared to Barbell RDL

Aspect	Dumbbell RDL	Barbell RDL
Learning curve	Easier	Moderate
Starting position	Pick up and stand	Deadlift to standing or unrack
Grip comfort	Very comfortable (neutral)	Can be fatiguing (pronated)
Balance requirement	Moderate	Lower
Weight capacity	Limited by DB availability	Much higher

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🔄 Execution

The Movement

🏁 Starting Position

What's happening: Establishing position and tension before the movement

1. Standing completely upright
2. Dumbbells at sides or front of thighs
3. Feet hip-width apart
4. Soft knee bend (NOT locked)
5. Shoulders back, chest up
6. Breath: Big breath into belly
7. Brace: Core tight, creating stability

Feel: Tall, balanced, ready to hinge

Common error: Starting with knees locked straight

Visual check: From the side, you should look upright with natural posture

⬇️ Lowering Phase (Eccentric)

What's happening: Hip hinge with maximum hamstring eccentric loading

Step-by-step execution:

1. Initiate with hip push-back:

   • First movement is hips pushing BACK (not down)
   • Imagine closing a car door with your butt
   • Hips move horizontally backward

2. Dumbbell path:

   • DBs travel down alongside legs (if at sides)
   • Or down front of thighs (if in front position)
   • Stay close to body - within 1-3 inches
   • Let arms hang naturally, don't "reach" down

3. Knee position:

   • Maintain soft bend throughout
   • Knees stay mostly stationary (minimal forward movement)
   • This is NOT a squat - knees barely move

4. Torso angle:

   • Torso angles forward as hips push back
   • Spine stays neutral (natural curve)
   • Chest stays "proud" - don't let upper back round

5. Depth:

   • Lower until significant hamstring stretch
   • Typically mid-shin to just below knee
   • STOP if back starts to round
   • Your flexibility determines depth

6. Weight distribution:

   • Weight in mid-foot to heels
   • NOT on toes

7. Breathing:

   • Hold breath during descent (Valsalva maneuver)

Tempo: 2-3 seconds controlled lowering

Feel:

• Intense stretch in hamstrings
• Tension in glutes
• Back muscles working to stay tight
• Balance maintained

Critical cues:

• "Push your butt back to the wall"
• "Feel the stretch in your hamstrings"
• "Keep chest proud"

Common errors:

• Squatting down (knees coming forward)
• Rounding lower back
• DBs drifting too far from body
• Going too deep and losing neutral spine

⏸️ Bottom Position

What's happening: Maximum eccentric stretch under load

Position checkpoints:

1. Hips: Pushed far back, maximum hip flexion
2. Torso: Angled forward 45-60° from vertical
3. Dumbbells: At mid-shin to knee height
4. Hamstrings: Maximally stretched but not painful
5. Lower back: STILL neutral or slightly arched - NO ROUNDING
6. Knees: Soft bend maintained (10-20°)
7. Shoulders: Still retracted, not rounded forward
8. Head: Neutral, following spine angle
9. Weight: In mid-foot to heels
10. Breath: Still holding

Pause options:

• No pause (standard): Immediate smooth reversal
• 1-2s pause: Increased stretch stimulus
• Brief touch: Light tap on floor/blocks if using full ROM

Self-check question: "Is my lower back still flat?"

• If YES → good depth
• If NO → you went too deep

Feel: Maximum tension in hamstrings, but controlled and stable

⬆️ Rising Phase (Concentric)

What's happening: Powerful hip extension returning to standing

Step-by-step execution:

1. Initiate with hip drive:

   • Think "drive hips forward"
   • NOT "lift with your back"
   • Lead with hips, not shoulders

2. Dumbbell path:

   • DBs travel back up legs
   • Mirror the descent path
   • Stay close to body

3. Hip extension:

   • Hips extend (move forward) to standing
   • Glutes contract powerfully
   • Return to fully upright position

4. Knee action:

   • Knees extend slightly as you rise
   • Return to soft bend at top

5. Breathing:

   • Exhale on the way up OR hold until lockout

6. Maintain tension:

   • Keep core braced throughout
   • Don't lose upper back tightness

Tempo: 1-2 seconds (faster than eccentric, but controlled)

Feel:

• Hamstrings and glutes contracting hard
• Driving through the floor
• Return to standing

Critical cue: "Squeeze your glutes, drive hips through"

Common error: Pulling with back instead of driving with hips

🔝 Top Position (Lockout)

What's happening: Full hip extension, reset for next rep

Position checkpoints:

1. Standing completely upright
2. Hips fully extended - standing tall
3. Glute squeeze: Maximum contraction for 1 second
4. Shoulders: Back and down
5. Dumbbells: At sides or front of thighs
6. DON'T: Hyperextend or lean back
   • Just stand straight, natural posture
7. Soft knee bend maintained

Breathing reset:

• Exhale fully if you haven't
• Quick breath in
• Re-brace core
• Begin next rep

Continuous tension option:

• No pause at top
• Immediate next rep
• Increases metabolic stress

Rest option:

• 1-2 second pause
• Full breath reset
• Better for strength focus

Key Coaching Cues

Primary Cues (Use These Every Set)

1. "Push your hips back to the wall behind you" - Initiates proper hip hinge, prevents squatting
2. "Slide dumbbells down your legs" - Keeps weights close, proper bar path
3. "Proud chest, show your logo" - Prevents upper back rounding
4. "Feel the stretch in your hamstrings" - Confirms proper depth and muscle engagement
5. "Drive hips forward, squeeze glutes hard" - Proper concentric execution

Advanced Cues

• "Spread the floor with your feet" - Activates glutes, creates stability
• "Long spine" - Maintains neutral position
• "Screw feet into ground" - Creates external rotation torque
• "Chest to the wall in front of you" - Prevents excessive forward lean

Tempo Variations by Goal

Goal	Tempo	Example	Rationale
Hypertrophy	3-1-2-1	3s down, 1s pause, 2s up, 1s squeeze	Maximizes time under tension, eccentric emphasis
Strength	2-0-1-1	2s down, no pause, 1s up, 1s reset	Heavier loads, maintain tension
Eccentric Focus	5-2-2-1	5s down, 2s pause, 2s up, 1s reset	Extreme muscle damage stimulus
Endurance/Metabolic	2-0-2-0	Continuous motion	Pump work, lactic acid accumulation
Learning/Technique	4-2-3-2	Slow everything, pause bottom and top	Perfect form development

Breathing Pattern

Why hold breath? Creates intra-abdominal pressure (IAP), protecting spine and increasing force production.

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💪 Muscles Worked

Activation Overview

Primary Movers - Detailed Analysis

Muscle	Specific Action	Peak Activation Phase	Activation Level	Notes
Hamstrings	Hip extension, eccentric control	Eccentric (lowering) phase	█████████░ 85%	Maximum hypertrophy stimulus
- Biceps Femoris (Long Head)	Hip extension	Full ROM	Very high	Outer hamstring
- Semitendinosus	Hip extension	Full ROM	Very high	Inner hamstring
- Semimembranosus	Hip extension	Full ROM	Very high	Inner hamstring
Glutes	Hip extension, maintain hip position	Concentric (rising) phase	████████░░ 80%	Especially lockout
- Gluteus Maximus	Primary hip extensor	Lockout	Very high
- Gluteus Medius/Minimus	Hip stabilization, prevent hip drop	Throughout	Moderate-High	More than barbell version

Secondary Muscles

Muscle	Role	Activation	Compared to Barbell RDL
Erector Spinae	Maintain neutral spine	███████░░░ 65%	Slightly less (lighter loads)
Lats	Keep DBs close to body	█████░░░░░ 50%	Slightly less critical
Core	Torso stability, anti-rotation	██████░░░░ 60%	Similar or slightly more
Traps	Shoulder stabilization	█████░░░░░ 50%	Similar

Stabilizers & Supporting Muscles

Muscle Group	Stabilization Role	Why Active
Forearms/Grip	Hold dumbbells throughout	Continuous isometric
Adductors	Maintain stance stability	Prevent legs from splaying
Calves	Ankle stability	Balance maintenance
Obliques	Anti-rotation stability	Prevent torso twisting
Rhomboids	Scapular retraction	Keep shoulders back

Muscle Activation by Movement Phase

Eccentric (Lowering)

Highest activation:

• Hamstrings: 90% - Lengthening under tension
• Erector Spinae: 70% - Preventing spine flexion
• Glutes: 65% - Eccentric hip control
• Core: 65% - Maintaining rigidity

Key point: This phase creates the most muscle damage and growth stimulus for hamstrings.

Bottom Position

Highest activation:

• Hamstrings: 90-95% - Maximum stretch
• Erector Spinae: 75% - Maximum moment arm
• Glutes: 70% - Maintaining hip position

Key point: Peak stretch-mediated stimulus

Concentric (Rising)

Highest activation:

• Glutes: 85% - Primary hip extensor
• Hamstrings: 80% - Assisting hip extension
• Erector Spinae: 65% - Maintaining posture

Key point: Glute strength development

Lockout

Highest activation:

• Glutes: 90% - Maximum contraction
• Core: 60% - Upright stability

Key point: Peak glute contraction moment

Comparison to Other Exercises

Exercise	Hamstring	Glute	Lower Back	Grip Demand	Balance Required
DB RDL	██████████ 85%	████████░░ 80%	███████░░░ 65%	🟡 Moderate	🟡 Moderate
Barbell RDL	██████████ 90%	█████████░ 85%	████████░░ 75%	🔴 High	🟢 Low
Leg Curl	████████░░ 80%	░░░░░░░░░░ 10%	░░░░░░░░░░ 5%	🟢 None	🟢 None
Good Morning	█████████░ 85%	████████░░ 80%	█████████░ 85%	🟢 Low	🟢 Low
Single-Leg DB RDL	████████░░ 80%	█████████░ 85%	███████░░░ 65%	🟡 Moderate	🔴 Very High

Why Dumbbell RDL is Excellent for Hamstrings

The Eccentric Advantage

Research shows hamstrings respond exceptionally well to eccentric (lengthening) training:

1. Greater muscle damage: Eccentric contractions create more micro-tears = growth
2. Stretch-mediated hypertrophy: Muscles under stretch have increased mTOR signaling
3. Injury prevention: Eccentric hamstring strength reduces strain risk by 50%+
4. Functional strength: Most hamstring injuries occur during eccentric phase (running, deceleration)

The DB RDL emphasizes the eccentric lowering phase, making it one of the best hamstring builders available.

Muscle Emphasis Adjustments

Want More...	Modification	How It Changes Emphasis
Hamstring emphasis	Slower eccentric (4-5s)	More time under eccentric tension
Glute emphasis	Pause 2s at lockout, max squeeze	More concentric glute work
Adductor involvement	Slightly wider stance	Brings adductors into play
Unilateral strength	Single-leg DB RDL	Massive balance and stabilizer demand
Less lower back fatigue	Reduce ROM slightly	Decreases moment arm on back

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⚠️ Common Mistakes

Critical Form Errors

Mistake	What It Looks Like	Why It's Bad	How to Fix	Self-Check
1. Squatting instead of hinging	Knees travel forward significantly, torso upright	Becomes quad exercise, defeats hamstring purpose	Push hips BACK first, knees stay mostly still	Side view: hips move horizontally backward
2. Rounding lower back	Loss of neutral spine, C-curve in lumbar area	Disc injury risk, back strain	Lighter DBs, "proud chest" cue, reduce depth	Side view: maintain natural arch
3. Dumbbells too far forward	DBs drift away from body during descent	Increases back strain, reduces hamstring work	"Slide DBs down legs" cue, keep them close	Front view: DBs stay close to body line
4. Going too deep	Back rounds at bottom, excessive forward lean	Back injury risk, no added hamstring benefit	Only go as deep as flat back allows	Side view: stop before rounding
5. Locked knees	Completely straight legs throughout	Reduces hamstring stretch, knee strain	"Soft knees" - maintain 10-20° bend	Side view: visible knee bend
6. Not reaching lockout	Hips not fully extended at top, slight bend	Incomplete glute activation, reduced ROM	"Stand tall, squeeze glutes" at top	Side view: completely upright
7. Uneven dumbbell heights	One DB lower than the other	Indicates rotation or imbalance	Check stance symmetry, core engagement	Front/back view: DBs at same height
8. Weight on toes	Heels lifting, forward weight shift	Poor balance, reduces hamstring stretch	Push hips back more, weight in heels	Feel: weight in mid-foot to heels
9. Looking up excessively	Neck hyperextended	Neck strain, disrupts neutral spine	Neutral neck, eyes follow natural angle	Side view: head aligned with spine
10. Bouncing at bottom	Using stretch reflex momentum	Reduces eccentric benefits, injury risk	Controlled reversal, brief pause option	Feel: smooth transition

The #1 Beginner Mistake: Squat Pattern vs Hip Hinge

How to fix:

1. Practice bodyweight hip hinge against a wall
2. Place wall/box behind you, practice touching it with your butt
3. Film yourself from the side - hips should move back first
4. Think "close car door with butt" not "sit down"

Dumbbell-Specific Issues

Issue	Cause	Solution
DBs swinging/rotating	Too much momentum, loose grip	Slower tempo, firmer grip, lighter weight
DBs hitting knees	Swinging too far forward	Keep DBs closer to body, more vertical path
One DB feels heavier	Imbalanced strength/form	Single-leg RDL to address, check symmetry
Can't keep DBs close	Weak grip or wrong hand position	Use straps, or adjust hand positioning
DBs touching floor too early	Good flexibility OR rounding back	Check if back is flat - if yes, it's OK; if rounded, stop higher

Self-Assessment Checklist

Before each set, verify:

• DBs selected are appropriate weight (not ego lifting)
• Stance is hip-width, feet even
• Starting position is fully upright
• Soft knee bend established

During the set, check:

• First movement is hips pushing BACK
• DBs stay close to legs (within 1-3 inches)
• Knees remain mostly stationary
• Lower back stays neutral (not rounding)
• Stopping at hamstring flexibility limit
• Feeling stretch in hamstrings, not lower back
• Standing fully upright at top with glute squeeze

After the set, ask:

• Did I feel this primarily in hamstrings and glutes?
• Was my form consistent all reps?
• Any pain (vs. good muscle burn)?

Video Analysis Checkpoints

Side view (most important):

1. Hips move horizontally backward at start
2. DBs travel along/near legs (vertical path)
3. Lower back maintains arch throughout
4. Depth is consistent, stops before rounding
5. Full lockout achieved at top

Front view:

1. DBs stay centered over feet
2. No excessive wobbling
3. Shoulders stay level
4. Feet stay planted

Back view:

1. Hips push straight back (not to one side)
2. Spine stays aligned (no twisting)
3. DBs at equal heights throughout

Troubleshooting Common Problems

Problem	Diagnosis	Solution
"I don't feel it in my hamstrings"	Squatting instead of hinging	Film yourself, focus on hip push-back, reduce weight
"My back gets tired first"	Form issue or weak back	Reduce weight 40%, perfect form, build back strength
"I can't balance"	Normal for DBs	Lighter weight, slower tempo, practice more
"DBs feel awkward"	Grip or path issue	Try different hand position (sides vs front)
"My hamstrings cramp"	Too much stretch or dehydrated	Reduce depth, hydrate, warm up better
"One side works more"	Imbalance or asymmetry	Film from behind, check foot position, add unilateral work

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🔀 Variations

By Equipment

Dumbbell (Standard)

Equipment: Pair of dumbbells, neutral grip

Best for:

• Learning the RDL pattern
• Home gym training
• Those who find barbell uncomfortable
• Higher rep ranges (10-20)

Pros:

• Most accessible equipment
• Natural hand position
• Easier to learn
• Less intimidating

Cons:

• Limited by available dumbbell weights
• Requires more balance
• Can't load as heavy as barbell

This is the current exercise.

Barbell

Equipment: Olympic barbell, weight plates

Best for: Maximum progressive overload, strength focus

When to switch: Can perform DB RDL perfectly, need heavier loads

Link: Romanian Deadlift (Barbell)

Kettlebell

Equipment: Single or pair of kettlebells

Best for: Home training, lighter loads, different grip feel

Link: Kettlebell RDL

Single Dumbbell

Equipment: One dumbbell held with both hands

Best for: Very light loading, learning pattern, goblet position

How: Hold one DB vertically with both hands at chest or arms length

By Stance Variation

Bilateral (Standard)

Stance: Both feet down, hip-width apart

Difficulty: ★★☆☆☆

Best for: Maximum load, standard strength building

This is the current exercise.

Single-Leg

Stance: One leg only, other leg extends behind

Difficulty: ★★★★☆

Best for: Balance, unilateral strength, addressing imbalances

Link: Single-Leg RDL (Dumbbell)

Challenge: Significantly harder balance requirement

Staggered (B-Stance)

Stance: One foot forward, one back (toe down only)

Difficulty: ★★★☆☆

Best for: Bridge between bilateral and single-leg

Link: Staggered Stance DB RDL

Purpose: Learn single-leg progressions

Wide Stance

Stance: Feet wider than hips, toes out slightly

Difficulty: ★★☆☆☆

Best for: Emphasizing adductors, variety

Effect: More inner thigh involvement

By Hand Position

Variation	Hand Position	Effect	When to Use
At Sides (standard)	DBs at sides of thighs, palms in	Most natural, best balance	Default for most people
In Front	DBs in front of thighs, palms facing back	More like barbell RDL	Transitioning to barbell
Offset/Suitcase	One DB only, one side	Anti-rotation challenge	Core stability emphasis

By Training Purpose

Hypertrophy Focus

Variation	Modification	Sets x Reps	Why
Slow Eccentric	4-5s lowering	3-4 x 10-12	Maximum muscle damage, TUT
Pause RDL	2-3s pause at bottom	3-4 x 8-12	Increased stretch stimulus
1.5 Rep	Full + half rep = 1	3 x 8-10	Extended time under tension
Continuous Tension	No lockout pause	3 x 12-15	Metabolic stress, pump

Strength Focus

Variation	Modification	Sets x Reps	Why
Heavy DB RDL	Heaviest DBs available	4 x 6-8	Maximum strength in DB ROM
Deficit DB RDL	Stand on 2-4" platform	3-4 x 6-8	Increased ROM, strength through full range
Dead-Stop	Lower to blocks, reset	4 x 5-6	Remove stretch reflex, pure strength

Note: DB limitations mean switching to barbell is better for pure strength goals

Endurance/Conditioning

Variation	Modification	Sets x Reps	Why
High-Rep DB RDL	Lighter load	2-3 x 15-20	Metabolic conditioning
Timed Sets	AMRAP in 45-60s	3 sets	Work capacity
Superset	Pair with quads exercise	3 x 12-15 each	Leg circuit training

Advanced Variations

Variation	How It Differs	Difficulty	When to Use	Link
Single-Leg DB RDL	One leg, balance challenge	★★★★☆	Balance work, address imbalances	✓
Deficit DB RDL	Stand on platform	★★★★☆	Need more ROM, very flexible
B-Stance RDL	Staggered stance	★★★☆☆	Transition to single-leg	✓
Tempo DB RDL	5-0-1 tempo	★★★☆☆	Eccentric emphasis
Suitcase RDL	Single DB, one side	★★★☆☆	Anti-rotation core work

Beginner Progression Path

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest Period	Load	RIR	Tempo
Strength	4	6-10	2-3 min	Heavy DBs (80-85% capacity)	2-3	2-0-1-1
Hypertrophy	3-4	10-15	90-120s	Moderate (65-75% capacity)	2-3	3-1-2-1
Endurance	2-3	15-20+	60-90s	Light (50-60% capacity)	3-4	2-0-2-0
Technique/Learning	3	8-12	90s	Very light (40-50% capacity)	5+	4-2-3-2

Workout Placement

Program Type	Placement	Rationale	Sample Session
Upper/Lower Split	Lower day, 2nd-3rd exercise	After main lift, before isolation	Squat → DB RDL → Leg Curl → Calves
Full Body	Middle of workout	Not as taxing as barbell variations	Squat → DB RDL → Press → Rows
Push/Pull/Legs	Leg day or Pull day	Primary hamstring work	Leg: RDL → Squats → Leg Press Pull: Deadlift → DB RDL → Rows
Home Workout	Primary posterior chain	May be heaviest exercise available	DB RDL → Bulgarian Split Squat → Push-ups
Bodybuilding Split	Hamstring day	Main hamstring builder	DB RDL → Leg Curl → Glute Focus

Ideal Placement

Best placed: After your main compound (squat, deadlift) but before isolation exercises (leg curl, calf raises)

Why:

• Still fresh enough for good form
• Not so fatiguing you can't do accessories
• Hamstrings are warm from main lift

Weekly Frequency by Level

Training Level	Frequency	Sample Weekly Split	Volume per Session	Notes
Beginner (0-6 months)	2x/week	Mon: DB RDL 3x10 Thu: DB RDL 3x12	6 total sets	Build technique, work capacity
Intermediate (6mo-2yrs)	2x/week	Day 1: DB RDL 4x10 Day 2: DB RDL 3x15	7 total sets	One moderate, one lighter/higher rep
Advanced (2+ years)	2-3x/week	Day 1: Heavy 4x8 Day 2: Volume 3x12 Day 3: Single-leg variation 3x10/leg	10+ sets	Varied stimulus, includes variations

Total weekly hamstring volume guidelines:

• Beginner: 8-12 sets (including all hamstring work)
• Intermediate: 12-16 sets
• Advanced: 16-20+ sets

Progression Schemes

Linear Progression (Beginner)

Best for: First 3-6 months of DB RDL training

Method: Add weight when you hit top of rep range with perfect form

Week	Weight (each hand)	Sets x Reps	Action
1	20 lbs	3 x 10	Establish baseline
2	20 lbs	3 x 12	Add reps
3	25 lbs	3 x 10	Add weight, back to 10 reps
4	25 lbs	3 x 12	Add reps
5	30 lbs	3 x 10	Add weight
6	30 lbs	3 x 12	Continue pattern

Progression rate: 5 lbs per hand every 2 weeks (when hitting 3x12)

Deload: Every 4-6 weeks, reduce to 70% weight for one week

Double Progression

Best for: Intermediate trainees

Method: Progress reps first, then weight

Rep range: 10-15 reps (example)

Stage	Weight	Target	When Achieved	Next Step
1	35 lbs	3 x 10	All sets hit 10 reps	Add reps
2	35 lbs	3 x 11	All sets hit 11 reps	Add reps
3	35 lbs	3 x 12	All sets hit 12 reps	Add reps
4	35 lbs	3 x 13	All sets hit 13 reps	Add reps
5	35 lbs	3 x 15	Hit top of range	Increase weight
6	40 lbs	3 x 10	Back to bottom of range	Repeat cycle

Wave Loading

Best for: Advanced trainees avoiding plateaus

Method: Vary intensity week to week

Week	Focus	Sets x Reps	Load (% of max)	Purpose
1	Volume	4 x 12	70%	Accumulation
2	Moderate	4 x 10	75%	Maintain volume
3	Intensity	4 x 8	82%	Peak intensity
4	Deload	3 x 10	65%	Recovery
5	Volume+	4 x 12	72-75%	Restart higher

Sample 8-Week Beginner Program

Goal: Learn perfect form, build base strength

Week	Day 1 (Lower A)	Day 2 (Lower B)	Weight Progression	Focus
1	3 x 10 @ 15 lbs	2 x 12 @ 15 lbs	Baseline	Perfect technique
2	3 x 12 @ 15 lbs	2 x 15 @ 15 lbs	Same weight, more reps	Build work capacity
3	3 x 10 @ 20 lbs	3 x 12 @ 15 lbs	Add weight Day 1	Strength emphasis
4	3 x 12 @ 20 lbs	3 x 12 @ 20 lbs	Progress both	Build consistency
5	4 x 10 @ 25 lbs	3 x 12 @ 20 lbs	Add weight + volume	Strength + volume
6	4 x 12 @ 25 lbs	3 x 15 @ 20 lbs	More reps	Peak week
7	2 x 10 @ 20 lbs	2 x 10 @ 15 lbs	Deload - 50% volume	Recovery
8	4 x 10 @ 30 lbs	3 x 12 @ 25 lbs	New working weights	Restart cycle

Integration with Other Exercises

Excellent pairings (same workout):

Primary Exercise	DB RDL Role	Sample Lower Body Day
Back Squat	Hamstring accessory	Squat 5x5 → DB RDL 3x12 → Leg Curl 3x15 → Calves
Front Squat	Posterior balance	Front Squat 4x8 → DB RDL 4x10 → Lunges 3x12
Leg Press	Hip hinge pattern	Leg Press 4x10 → DB RDL 3x12 → Extensions/Curls
Deadlift	Light accessory only	Deadlift 5x3 → Light DB RDL 2x15 (optional)

Supersets:

Superset Pairing	Type	Purpose	Rest
DB RDL + Goblet Squat	Agonist/antagonist	Posterior/anterior balance	90s
DB RDL + Leg Extension	Agonist/antagonist	Hamstring/quad	60s
DB RDL + Plank	Compound + core	Efficient training	60s

Avoid pairing DB RDL with:

• Heavy conventional deadlifts (redundant, excessive back fatigue)
• Good mornings (too similar)
• Multiple other hinge patterns same day

Deload Strategies

When to deload:

• Every 4-6 weeks (scheduled)
• Feeling unusually tired, joints achy
• 2-3 weeks of no progress
• High life stress

Deload Method	How to Apply	Example
Reduce volume	Cut sets by 40-50%	4x10 becomes 2x10
Reduce intensity	Use 60-70% working weight	40 lbs becomes 25-30 lbs
Reduce frequency	Skip one session	2x/week becomes 1x/week
Technique focus	Very light, slow tempo	15 lbs, 3x10, 4-2-3-2 tempo

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🔄 Alternatives & Progressions

Exercise Progression Pathway

Regressions (Easier Alternatives)

Exercise	Difficulty	When to Use	Key Difference	Link
Bodyweight Hip Hinge	★☆☆☆☆	Complete beginner, learning pattern	No load, pure pattern practice
PVC/Broomstick Hinge	★☆☆☆☆	Teaching neutral spine	Feedback tool, no resistance
Single Kettlebell RDL	★★☆☆☆	Very light loading	15-35 lbs total, goblet hold	✓
Glute Bridge	★☆☆☆☆	Lower back issues, easier pattern	No spinal loading, supine	✓
Resistance Band RDL	★☆☆☆☆	Rehab, very light resistance	Accommodating resistance
Partial ROM DB RDL	★★☆☆☆	Flexibility limitations	Only go to knee height

Progressions (Harder Variations)

Exercise	Difficulty	When Ready	Key Challenge	Link
Barbell RDL	★★★☆☆	Mastered DB RDL, need more load	Much heavier weights possible	✓
Single-Leg DB RDL	★★★★☆	Good balance, strong bilateral base	Unilateral, massive balance demand	✓
Deficit DB RDL	★★★★☆	Excellent flexibility, strong	Increased ROM, deeper stretch
Tempo DB RDL (5-0-1)	★★★☆☆	Want intensity without max weight	Extended eccentric TUT
B-Stance RDL	★★★☆☆	Bridge to single-leg	Staggered stance, balance challenge	✓

Direct Alternatives (Same Muscle Group)

Similar Hinge Patterns

Alternative	Equipment	Similarity	When to Use	Link
Barbell RDL	Barbell	95% similar	Need heavier loads, strength focus	✓
Kettlebell RDL	Kettlebell(s)	90% similar	Different equipment, lighter	✓
Good Morning	Barbell on back	80% similar	Bar placement variation	✓
Cable Pull-Through	Cable machine	75% similar	Constant tension, good for pump
Kettlebell Swing	Kettlebell	60% similar	Power/ballistic focus	✓

Hamstring Isolation

Alternative	Type	Similarity	When to Use	Link
Lying Leg Curl	Machine	40% similar	Pure hamstring isolation, no back load	✓
Seated Leg Curl	Machine	40% similar	Seated option, isolation	✓
Nordic Curl	Bodyweight	65% similar	Eccentric focus, no equipment	✓
Slider Leg Curl	Furniture sliders	50% similar	Home option, bodyweight
Stability Ball Curl	Exercise ball	45% similar	Home option, hamstrings + core

Glute-Focused Alternatives

Alternative	Pattern	Similarity	When to Use	Link
Hip Thrust	Hip extension	70% similar	Maximum glute activation	✓
Glute Bridge	Hip extension	65% similar	Easier, less hamstring	✓
Cable Pull-Through	Cable hinge	75% similar	Glute emphasis, constant tension
Reverse Hyper	Extension machine	60% similar	Glutes, less hamstring

Substitution Decision Matrix

Can't do DB RDL because:

Reason	Best Substitute	Second Choice	Third Choice
No dumbbells	Barbell RDL	Kettlebell RDL	Bodyweight single-leg RDL
Lower back pain	Lying leg curl	Glute bridge	Nordic curl
Learning the pattern	Bodyweight hip hinge	Single KB RDL	Wall touch drills
Poor flexibility	Partial ROM RDL	Glute bridge	Leg curl machine
Balance issues	Barbell RDL	Supported DB RDL	Lying leg curl
Limited equipment	Bodyweight Nordic curl	Slider leg curls	Single-leg RDL (bodyweight)
Want more glute	Hip thrust	Glute bridge	Barbell RDL
Want isolation	Lying leg curl	Seated leg curl	Nordic curl

When to Switch to Barbell RDL

Ready for barbell when:

• Can perform DB RDL with perfect form for 12+ reps
• Heaviest dumbbells in gym are becoming easy (50+ lbs each for men, 35+ for women)
• Want to focus on progressive strength building
• Have mastered hip hinge pattern completely

Stay with dumbbell if:

• Still learning the movement
• Prefer higher rep ranges (15-20+)
• Have lower back sensitivity
• Limited to home gym with just dumbbells
• Enjoy the dumbbell variation

Creating Exercise Variety

4-week rotation example:

Weeks	Primary Hamstring Exercise	Secondary	Purpose
1-2	DB RDL 4x10	Leg curl 3x12	Build strength base
3-4	Single-leg DB RDL 3x10/leg	Nordic curl 3x6	Unilateral focus
5-6	DB RDL (tempo 5-0-1) 3x8	Stability ball curl 3x12	Eccentric emphasis
7-8	Barbell RDL 4x8	DB RDL 2x15	New stimulus

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk Level	Why Risky	Modification	Medical Clearance
Acute lower back pain	🔴 High	Spinal loading can aggravate	Avoid entirely, try glute bridges	Required
Chronic lower back pain	🟡 Moderate	Can work with light loads	Very light weight, perfect form	Recommended
Hamstring strain (recovering)	🟡 Moderate	Stretches healing tissue	Wait until pain-free, start very light	Recommended
Poor hamstring flexibility	🟢 Low	Can't reach full depth	Reduce ROM, stop at knee height	Not needed
Pregnancy (2nd/3rd trimester)	🟡 Moderate	Balance issues	Reduce weight or switch to supported version	Required
Disc herniation (active)	🔴 Very High	Flexion loading risk	Avoid, use leg curls instead	Required
Recent lumbar surgery	🔴 Very High	Healing restrictions	Avoid 6+ months	Required

Absolute Contraindications (Do NOT Perform)

• Acute disc herniation with radiating symptoms
• Recent spinal surgery (< 6 months without clearance)
• Active sciatica with leg pain
• Severe acute lower back pain
• Unstable spinal fracture
• Doctor-advised avoidance of flexion exercises

Relative Contraindications (Proceed with Caution)

• Chronic mild back discomfort (very light loads only)
• History of hamstring tears (gradual progression essential)
• Severe hamstring tightness (reduced ROM acceptable)
• Balance disorders (consider seated alternatives)

Warning Signs - STOP Immediately

STOP THE EXERCISE if you experience:

1. Sharp pain in lower back

   • Not muscle burn, but acute stabbing/shooting pain
   • Could indicate disc or nerve issue

2. Radiating pain down leg (sciatica)

   • Pain, numbness, or tingling into buttock or leg
   • Nerve impingement warning sign

3. Hamstring "pop" or tear sensation

   • Sudden sharp pain in hamstring
   • Possible muscle tear

4. Inability to maintain form

   • Back keeps rounding despite trying
   • Weight too heavy or fatigue too high

5. Dizziness or lightheadedness

   • May indicate blood pressure changes
   • Take a break, sit down

6. Severe cramping

   • Beyond normal muscle fatigue
   • Possible dehydration or electrolyte imbalance

Action: Stop immediately, assess, rest. If pain persists or worsens, seek medical attention.

Injury Prevention Strategies

Strategy	Implementation	Why It Works
Start ridiculously light	Use 50% of what you think you can do	Allows technique mastery before loading
Perfect setup every rep	Mental checklist before each rep	Prevents cumulative form degradation
Respect flexibility limits	Stop where back stays flat	Prevents compensatory rounding
Progressive loading	Add 5 lbs max per week	Tissues adapt gradually
Adequate warmup	10 min general + 2-3 ramping sets	Prepares muscles and nervous system
Video yourself weekly	Side view especially	Catches form issues you can't feel
Don't train through pain	Sharp pain = stop	Prevents minor issues becoming major

Warmup Protocol

General warmup (5-10 minutes):

• Light cardio: walking, cycling, rowing
• Dynamic stretches: leg swings (forward/back, side/side)
• Hip circles, arm circles
• Cat-cow stretches for spine mobility

Specific warmup (DB RDL ramping):

Set	Weight (each hand)	Reps	Purpose
1	Very light (10-15 lbs)	12	Movement pattern, blood flow
2	50% of working weight	10	Progressive loading
3	75% of working weight	6	Neural activation
4	Working weight	Working reps	Begin actual sets

Lower Back Protection

Core bracing technique:

1. Deep breath into belly (diaphragmatic breathing)
2. Brace abs as if someone's about to punch you
3. Hold this pressure throughout the rep
4. Creates "internal corset" protecting spine

Spine safety hierarchy:

Dumbbell-Specific Safety

Issue	Risk	Prevention
Dropping dumbbells	Foot/toe injury	Controlled descent, awareness, don't train to failure
DBs swinging/hitting body	Bruising, loss of control	Smooth tempo, appropriate weight
One DB heavier than other	Asymmetric loading	Always use matching pair, check numbers
Awkward pickup from floor	Back strain on setup	Squat down properly, don't round back picking up

Recovery Considerations

Between sets:

• 60-120 seconds rest depending on intensity
• Light hamstring stretching optional
• Shake out legs

Post-workout:

• Light stretching (hamstrings, hip flexors, glutes)
• Adequate protein intake (support muscle repair)
• Hydration

Between sessions:

• 48-72 hours before training hamstrings hard again
• Light activity OK (walking, cycling)
• Sleep 7-9 hours for recovery

Age-Specific Considerations

Age Group	Modifications	Rationale
Youth (<18)	Lighter loads, higher reps, technique focus	Still growing, building movement patterns
Adults (18-50)	Standard programming	Peak training capacity
Masters (50-65)	Longer warmup, more conservative loading	Tissue elasticity decreases, longer recovery
Seniors (65+)	Medical clearance, very gradual progression, lighter loads	Safety priority, maintain function

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🦴 Joints Involved

Primary Joints and Actions

Joint	Primary Action	ROM Required	Stress Level	Injury Risk
Hip	Flexion/Extension	70-90° flexion	🟡 Moderate	🟢 Low (with good form)
Spine (lumbar)	Isometric stabilization	Minimal (maintain neutral)	🟡 Moderate	🟡 Moderate (if form breaks)
Knee	Static flexion hold	10-20° bend maintained	🟢 Low	🟢 Very Low
Shoulder	Grip support	Minimal movement	🟢 Low	🟢 Very Low
Ankle	Stabilization	Minimal	🟢 Low	🟢 Very Low

Detailed Joint Analysis

Hip Joint

Movement: Hip flexion (eccentric) → hip extension (concentric)

ROM requirements:

• Minimum: 70° hip flexion with neutral spine
• Optimal: 80-90° hip flexion
• Test: Can you touch knee height with flat back?

Muscles acting on hip:

• Glutes (extension)
• Hamstrings (extension)
• Hip flexors (eccentric in flexion)

If limited hip mobility:

• Reduce depth (stop at knee height is perfectly fine)
• Work on hamstring flexibility separately
• Gradual progression over weeks/months
• Consider deficit version when mobility improves

Joint health notes:

• DB RDL is excellent for hip mobility maintenance
• Natural functional movement pattern
• Strengthens hip through large ROM

Spine (Lumbar & Thoracic)

Movement: ISOMETRIC - no movement, just stabilization

Critical point: Spine should maintain neutral position throughout

Spinal loading:

• Compression: Moderate (lighter than barbell RDL)
• Shear: Low (if neutral maintained)
• Flexion moment: Moderate (resistance trying to round you)

Proper position:

• Natural lumbar lordosis (slight inward curve)
• Thoracic neutral to slightly extended
• Cervical neutral (neck follows spine)

What to avoid:

• Lumbar flexion (rounding) - INJURY RISK
• Excessive arch - unnecessary compression
• Thoracic rounding - reduces effectiveness

Mobility needs:

• Thoracic extension ability
• If limited: foam roll thoracic spine, cat-cow stretches

Benefit: Strengthens erector spinae, builds resilient spine support

Knee Joint

Movement: Minimal - slight static bend maintained

Knee angle: 10-20° flexion held throughout

Why soft knees:

• Allows hamstrings to work primarily at hip
• Prevents knee hyperextension
• Aids balance

Stress level: Very low - this is hip-dominant

Common error: Locked knees

• Reduces hamstring stretch
• Can be uncomfortable
• Makes exercise more like stiff-leg variation

No special knee mobility needed

Shoulder/Grip

Movement: Isometric holding position

Muscles involved:

• Traps, rhomboids (scapular retraction)
• Lats (keep DBs close)
• Forearms (grip)

Purpose:

• Hold dumbbells securely
• Keep shoulders back (prevent rounding)
• Maintain arm position

Stress: Low to moderate depending on DB weight

Grip consideration: May fatigue before hamstrings on high-rep sets (use straps if needed)

Mobility Requirements

Joint	Minimum Mobility	Self-Test	If Limited	Improvement Exercises
Hip flexion	70° with neutral spine	Toe touch with slight knee bend, back flat	Reduce RDL depth	Daily hamstring stretches, PNF stretching
Hamstring flexibility	Touch to knee height	Sit-and-reach test	Stop higher on RDL	Static hamstring stretches after training
Thoracic extension	Maintain proud chest	Can extend upper back	Work on t-spine separately	Foam rolling, cat-cow, thoracic rotations
Ankle dorsiflexion	5°	Knee-to-wall test	Rarely limiting for RDL	Ankle mobilizations if needed

Joint Loading Comparison

Exercise	Hip Stress	Spine Stress	Knee Stress	Joint-Friendliness
DB RDL	🟡 Moderate	🟡 Moderate	🟢 Low	High
Barbell RDL	🟡 Moderate	🟡 Moderate-High	🟢 Low	Moderate
Conventional Deadlift	🔴 High	🔴 High	🟡 Moderate	Moderate
Good Morning	🟡 Moderate	🔴 High	🟢 Low	Lower
Leg Curl Machine	🟢 Minimal	🟢 Minimal	🟢 Low	Very High
Squat	🔴 High	🟡 Moderate	🔴 High	Moderate

Joint-Friendly Modifications

If experiencing joint discomfort:

Joint Issue	Modification	Effect
Lower back sensitivity	Reduce ROM (stop at knee height)	Less spinal moment arm
Lower back sensitivity	Lighter dumbbells, higher reps	Less total spinal load
Hip tightness	Shorten ROM to comfortable depth	No forced stretching
Balance issues	Slower tempo, lighter weight	Easier to control
Grip fatigue	Use straps	Removes grip limitation

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❓ Common Questions

What weight dumbbells should I start with?

Conservative starting weights:

• Women (beginner): 10-15 lbs each hand
• Men (beginner): 15-25 lbs each hand
• Women (some training): 20-30 lbs each hand
• Men (some training): 30-40 lbs each hand

Rule of thumb: Start with 40-50% of what you think you can do. Master the form first, then add weight.

You're ready to add weight when: You can complete all sets with perfect form and 2-3 reps left in the tank (RIR 2-3).

Dumbbells at my sides or in front of my thighs?

Both work, slight differences:

At sides (palms facing in):

• Most natural arm position
• Better balance for most people
• Easier to keep weights close to body
• Recommended for most people

In front of thighs:

• More similar to barbell RDL feel
• Some people feel more hamstring stretch
• Slightly harder to balance

Try both, use whichever feels better. There's no "wrong" choice.

How deep should I go?

Answer: As deep as you can while keeping your back completely flat.

For most people: Mid-shin to just below knee

Your depth is limited by:

1. Hamstring flexibility (main limiter)
2. Hip mobility
3. Ability to maintain neutral spine

How to find your depth:

• Film yourself from the side
• Lower slowly, watching for ANY back rounding
• Stop just before rounding begins
• That's your depth - respect it!

Don't worry if you can't go as low as others. Depth will improve with consistent training and mobility work. Going deep with a rounded back is worse than stopping higher with perfect form.

I don't feel it in my hamstrings - am I doing it wrong?

If you feel it more in your back than hamstrings, yes - form issue.

Most common causes:

1. Squatting instead of hinging - knees moving forward too much
2. Not pushing hips back - first movement must be hips back
3. Rounding your back - using back muscles instead of hamstrings
4. Weight too heavy - can't maintain proper form

Fixes:

• Film yourself from the side
• Focus on "push hips back to wall behind you" cue
• Reduce weight by 40-50% to perfect form
• Practice bodyweight hip hinge against wall
• Think "stretch your hamstrings" on the way down

You should feel: Intense stretch in hamstrings (back of thighs), moderate work in glutes, back should feel worked but not exhausted.

Can I do this every leg day?

Yes, 2-3x per week is fine and actually beneficial.

Why DB RDL can be done frequently:

• Not as systemically taxing as heavy deadlifts
• Lighter loads = faster recovery
• High hamstring activation without extreme CNS fatigue

Sample weekly split:

• Monday (Lower A): DB RDL 4x10 (moderate weight)
• Thursday (Lower B): DB RDL 3x15 (lighter, pump work)

Or:

• Monday: Heavy DB RDL 4x8
• Wednesday: Single-leg DB RDL 3x10/leg
• Friday: Light DB RDL 2x15

Recovery tip: Vary intensity - don't go heavy every session.

Should I switch to barbell RDL?

Switch to barbell when:

• You've mastered DB RDL form completely
• Heaviest dumbbells in gym are becoming easy
• You want to focus on strength progression
• You can perform 12+ perfect reps with 40+ lb dumbbells (women) or 60+ lbs (men)

Stay with dumbbells if:

• Still learning the movement (first 2-3 months)
• Prefer higher rep ranges (15-20 reps)
• Have lower back sensitivity
• Training at home with limited equipment
• Enjoy the variation

You can also do both:

• Barbell RDL for heavy lower reps (5-8)
• Dumbbell RDL for lighter higher reps (12-15)

Is it normal to feel off-balance?

Yes, especially at first. Dumbbells require more balance than barbells.

Why it's harder to balance:

• Weights at sides instead of centered in front
• Each hand independent (can shift)
• More stabilizer muscle demand

It will improve with practice (2-3 weeks typically)

To help with balance:

• Start with lighter weights
• Slower tempo (4 seconds down, 2 up)
• Focus on spreading weight evenly through feet
• Engage core harder
• Practice more frequently

If balance is a major issue: Consider starting with barbell RDL (easier to balance) or single kettlebell RDL, then progress to dumbbells.

Can I do DB RDL and regular deadlifts same day?

Generally not recommended due to overlapping fatigue.

Why it's challenging:

• Both tax lower back
• Both work hamstrings/glutes
• Recovery competes

If you must:

• Heavy deadlifts first, then very light DB RDL (2-3 sets, 12-15 reps)
• Keep total volume reasonable
• Monitor recovery

Better approach:

• Day 1: Heavy deadlifts + upper body
• Day 2 (2-3 days later): DB RDL + squats or leg press
• This spreads posterior chain volume across the week

My lower back gets sore - is that normal?

Some lower back fatigue is normal, but it shouldn't be the primary fatigue.

Normal (OK):

• Mild fatigue in lower back muscles after sets
• Feels like muscle work, not pain
• Hamstrings are MORE tired than back

Not normal (problem):

• Sharp pain (not muscle burn)
• Back is exhausted but hamstrings feel fine
• Pain lasting days
• Pain that worsens with movement

If back gets too tired:

1. Reduce weight by 30-40%
2. Check form (film yourself) - likely rounding
3. Focus on bracing harder (big breath, tight core)
4. Reduce ROM if needed
5. Consider switching to leg curl machine temporarily

Dumbbells or kettlebells - which is better?

Both are excellent, slight differences:

Aspect	Dumbbells	Kettlebells
Grip comfort	Very comfortable	Handle can be thick/awkward
Availability	Most gyms have full range	Limited KB weights often
Weight increments	Usually 5 lb jumps	Often 8-9 kg jumps (bigger)
Balance	More challenging	Slightly easier (weight hangs below)
Best for	Standard training	Alternative feel, home gyms

Recommendation: Use whichever you have access to. Dumbbells are more common and offer better progression.

How is this different from a stiff-leg deadlift?

Very similar, subtle differences:

Aspect	DB RDL	Stiff-Leg Deadlift
Knee bend	Slight, 10-20°	Almost none ("stiff")
Starting point	Standing	Can start from floor
Hamstring stretch	Very high	Extreme
Difficulty	Moderate	Higher

In practice: Most people use these terms interchangeably. The DB RDL is more commonly used and has more defined technique (soft knees maintained).

Recommendation: Stick with the RDL version (soft knees). It's safer and equally effective.

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📚 Sources

Biomechanics & Muscle Activation

Research:

• Schoenfeld, B.J., et al. (2015). "Effect of varied ROM on muscle hypertrophy" - Sports Medicine - Tier A
• McAllister, M.J., et al. (2014). "Muscle activation during hamstring exercises" - JSCR - Tier A
• Bourne, M.N., et al. (2017). "Eccentric knee flexor strength and hamstring injury risk" - AJSM - Tier A

Analysis:

• ExRx.net Exercise Directory - Dumbbell RDL Analysis - Tier C
• NSCA Essentials of Strength Training and Conditioning (4th Ed.) - Tier A

Programming & Training

Hypertrophy:

• Schoenfeld, B.J. (2021). Science and Development of Muscle Hypertrophy (2nd Ed.) - Tier A
• Renaissance Periodization - Hamstring Training Guide - Dr. Mike Israetel - Tier B

Technique:

• Stronger by Science - Hip Hinge Mechanics - Greg Nuckols - Tier B
• Squat University - RDL Tutorial - Dr. Aaron Horschig - Tier C

Safety & Injury Prevention

Clinical:

• McGill, S. (2015). Back Mechanic - Tier A
• Orishimo, K.F., et al. (2010). "Hamstring injury mechanisms and prevention" - Sports Health - Tier A

Guidelines:

• NSCA Position Statement on Safe Training Practices - Tier A
• ACSM Guidelines for Resistance Training - Tier A

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For Mo

When to recommend this exercise:

• Beginner learning hip hinge pattern for first time
• User has dumbbells but no barbell access (home gym)
• User wants to build hamstrings/glutes without heavy spinal loading
• User intimidated by barbell exercises
• User recovering from back injury (with very light loads and clearance)
• User wants accessible hamstring work for higher rep ranges

Who should NOT do this exercise:

• Acute hamstring strain → Wait until healed, start with Glute Bridge
• Acute low back injury → Suggest Lying Leg Curl or Glute Bridge
• Severe balance issues → Suggest Barbell RDL (easier to balance) or machine leg curl
• No equipment at all → Suggest Bodyweight Single-Leg RDL or Nordic Curl

Key coaching cues to emphasize:

1. "Push your hips straight back to the wall behind you" - critical for hip hinge
2. "Slide the dumbbells down your legs, keep them close" - bar path and control
3. "Proud chest, show me your shirt logo" - prevents rounding
4. "Feel the stretch in the back of your thighs (hamstrings)" - confirms proper execution
5. "Soft knees, not locked" - proper knee position

Common issues to watch for in user feedback:

• "I don't feel it in hamstrings" → Squatting instead of hinging, send form video request
• "I feel off-balance" → Normal at first, suggest lighter weight and slower tempo
• "My back gets tired" → Likely form issue or too heavy, reduce weight 40%
• "How low should I go?" → As low as flat back allows, usually mid-shin to knee
• "Dumbbells feel awkward" → Try different hand position (sides vs front), will improve with practice
• "Which weight to start with?" → Women 10-20 lbs, men 15-30 lbs to learn, then progress

Programming guidance:

• Pair with: Squats, leg press, quad-focused exercises for balance
• Avoid same day as: Heavy conventional deadlifts (redundant)
• Typical frequency: 2x per week (one moderate 4x10, one lighter 3x15)
• Placement: 2nd or 3rd exercise, after main compound lift
• Volume: 6-12 sets per week for hamstrings total (all exercises combined)

Progression signals:

• Ready for barbell when: Mastered DB form, can do 12+ reps with 40+ lbs (women) or 60+ lbs (men)
• Ready for single-leg when: Strong bilateral base, good balance, want unilateral challenge
• Ready for variations when: Standard DB RDL feels stale, seeking new stimulus

Regression guidance:

• If struggling with form → Bodyweight hip hinge or Kettlebell RDL with 15-25 lbs
• If balance too hard → Barbell RDL or hold onto support
• If any back pain → Lying Leg Curl or Glute Bridge

Red flags in user reports:

• Sharp lower back pain → Stop immediately, likely form issue, potentially see medical professional
• Back rounding every rep despite cueing → Weight too heavy, reduce 50% and rebuild
• Hamstring cramping frequently → Check hydration, reduce depth, may be going too deep
• Pain radiating down leg → Possible nerve issue, stop exercise, medical attention

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Last updated: December 2024