Scan to open on your phonegymvim.app/exercises/hip-hinge-speed-romanian-deadlift

Hip Hinge Speed Romanian Deadlift 6s · no sound

Hip Hinge Speed Romanian Deadlift

A dumbbell Romanian deadlift trained for speed, hinging to a hamstring stretch and snapping the hips through.

Primary muscle
Glutes, Hamstrings
Equipment
Dumbbell
Difficulty
Intermediate
Movement
Hinge
Share

How to do it

  1. Hold a dumbbell in each hand with your feet hip-width apart.
  2. Set your shoulders back, brace your trunk and soften the knees.
  3. Push the hips straight back and let the dumbbells slide down your thighs.
  4. Stop at mid-shin, or sooner if your hamstrings run out of stretch.
  5. Snap the hips forward and stand tall without leaning back.
  6. Reset your brace at the top and start the next repetition.

Common mistakes

  • Bending the knees to chase depth, which turns the hinge into a squat.
  • Rounding the lower back at the bottom, which loads the spine instead of the hamstrings.
  • Letting the dumbbells drift away from the legs, which multiplies the load on the lower back.
  • Rushing the lowering phase as well as the drive, which removes the control the lift depends on.

Muscles worked

Primary
GlutesHamstrings
Secondary
AbsCalvesTraps

Same movement, other equipment

Band Good Morning Intermediate Band Good Morning Glutes Resistance band Barbell Romanian Deadlift Intermediate Barbell Romanian Deadlift Glutes Barbell Barbell Stiff Leg Deadlifts Intermediate Barbell Stiff Leg Deadlifts Glutes Barbell Kettlebell Swing Intermediate Kettlebell Swing Glutes Kettlebell

Similar exercises

Deficit Dumbbell Romanian Deadlift Intermediate Deficit Dumbbell Romanian Deadlift Glutes Dumbbell Dumbbell Cross Body Romanian Deadlift Intermediate Dumbbell Cross Body Romanian Deadlift Glutes Dumbbell Dumbbell Deadlift Beginner Dumbbell Deadlift Glutes Dumbbell Kickstand Dumbbell Romanian Deadlift Intermediate Kickstand Dumbbell Romanian Deadlift Glutes Dumbbell Single-Leg Dumbbell Romanian Deadlift Advanced Single-Leg Dumbbell Romanian Deadlift Glutes Dumbbell

Good to know

What muscles does the Hip Hinge Speed Romanian Deadlift work?
Mainly the glutes and hamstrings. It also works the abs, calves and traps.
What equipment do you need for the Hip Hinge Speed Romanian Deadlift?
It uses dumbbells. Without it, the Band Good Morning and the Barbell Romanian Deadlift train the same muscles the same way.
Is the Hip Hinge Speed Romanian Deadlift good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Romanian Deadlift.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod