Demo & instructions
B-Stance Dumbbell Romanian Deadlift
Also known as: B-Stance RDL, Kickstand Romanian Deadlift, Staggered-Stance RDL
Instructions
A Romanian deadlift in a staggered stance: one leg does most of the work while the toes of the other foot rest lightly behind for balance. You get single-leg focus without the wobble.
- Movement
- Hinge
- Type
- Compound
- Level
- Beginner
- Typical range
- 6–15 reps
Setup
- 1Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
- 2Slide one foot back until its toes are level with the other heel, and lift that back heel.
- 3Shift most of your weight onto the flat front foot and soften that knee slightly.
Execution
- 1Push your hips straight back and let the weights slide down close to your front leg.
- 2Keep your back long and your hips square to the floor.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
