Half Romanian Deadlift

Step 1

Begin standing with feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (palms facing towards your body) in front of your legs. This is your starting position. Inhale. Keeping a slight bend in your knees, hinge forwards from your hips and allow the dumbbells to run along the length of your thighs, stopping just above your knees. You should feel a slight stretch in your hamstrings. Throughout this phase of the movement, focus on drawing your shoulder blades down and back, maintaining a neutral spine and keeping your core engaged. Exhale and push through your heels, using your glutes and hamstrings to extend your hips and return to the starting position. Ensure that the dumbbells remain in contact with your legs as you do this. Repeat for the specified number of repetitions or time.

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