Dumbbell RDL Death March

A dynamic variation of the Romanian Deadlift. It targets the hamstrings and glutes while improving balance and unilateral hip stability through a walking pattern.

Exercise Details

Level: Intermediate
Body Area: lower
Type: isolation

Required Equipment

Target Muscle Groups

Primary

Hamstrings

Secondary

Glutes

Setup

Hold a dumbbell in each hand. Stand tall and take a small step forward with one foot. Keep a slight bend in the front knee throughout.

Instructions

1. Hinge at the hips and lower the weights toward your front foot.
2. Keep your back flat and chest up.
3. Drive through the front heel to stand up.
4. Step forward with the other leg and repeat.
5. Maintain a neutral spine.

Common Mistakes

1. Rounding the back.
2. Taking too large a step.
3. Not hinging deep enough at the hips.

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