Dumbbell Staggered Stance Romanian Deadlift
Starting Position:
1. Stance: Stand with your feet hip-width apart. Position the dumbbell in one hand (e.g., right hand), letting it hang next to your thigh.
2. Feet Position: Take a step back with your opposite foot (e.g., left foot), creating a staggered stance. Ensure your weight is balanced on the front foot (right foot), with the back foot (left foot) on the toes for balance.
3. Posture: Keep your chest upright, shoulders back, and engage your core. Maintain a neutral spine.
Movement Instructions:
1. Hinge at the Hips: Begin the exercise by hinging at the hips. Push your hips back while keeping your knees slightly bent. Allow the dumbbell to lower toward the ground in front of you. Keep the back straight and avoid rounding your back.
2. Lower the Dumbbell: Continue lowering the dumbbell until you feel a stretch in your hamstring of the front leg or until your torso is parallel to the ground.
3. Return to Start: Press through your front heel to return to a standing position. Squeeze your glutes at the top of the movement as you bring the dumbbell back to the starting position.
Tips:
- Breathing: Inhale as you lower the dumbbell and exhale as you return to standing.
- Weight Selection: Start with a light dumbbell to ensure you can maintain proper form throughout the movement.
- Repetitions: Aim for 8-12 repetitions on one side before switching to the other side. Adjust the number of sets based on your fitness level.
Safety Precautions:
- Maintain a neutral spine throughout the movement.
- Avoid locking your knees; keep them slightly bent.
- If you experience any pain, stop the exercise and reassess your form.
