DB Split Stance RDL

The DB Split Stance RDL, also known as the Dumbbell Split Stance Romanian Deadlift, is an exercise that primarily targets the hamstrings, glutes, and lower back. It involves a hip hinge movement while maintaining a split stance for stability.

Here's how to perform a DB Split Stance RDL:

  1. Begin by holding a pair of dumbbells in both hands, with an overhand grip, and let them hang at arm's length by your sides.
  2. Take a step forward with one foot, creating a split stance. The front foot should be positioned about hip-width apart, and the back foot should be positioned slightly behind the hip.
  3. Maintain a slight bend in your knees throughout the movement. This will be your starting position.
  4. Initiate the movement by hinging at the hips, pushing your glutes back, and lowering the dumbbells towards the ground while keeping your back straight and core engaged. As you lower, allow the dumbbells to slide down your thighs while maintaining control.
  5. Continue lowering until you feel a stretch in your hamstrings. Ensure that your back remains straight and your front knee stays in line with your toes.
  6. Pause for a moment at the bottom of the movement and then reverse the motion by squeezing your glutes and hamstrings, and using them to pull yourself back up to the starting position. As you return to the starting position, keep your core engaged and your back straight.
  7. Repeat for the desired number of repetitions and then switch legs.

Tips for performing the DB Split Stance RDL:

  • Keep your gaze forward and your chest up throughout the exercise to maintain proper posture.
  • Engage your core to stabilize your body and avoid excessive arching or rounding of the back.
  • Maintain a slight bend in your front knee, and focus on keeping your weight evenly distributed between the front and back foot.
  • Choose dumbbells that allow you to maintain proper form while challenging your muscles.
  • Perform the exercise in a slow and controlled manner, focusing on the contraction of your hamstrings and glutes.
  • If you have any balance or stability issues, you can perform this exercise near a wall or other support for added stability.