DB/KB Romanian Deadlift
How-To Guide & Brutal Variations
The ultimate hamstring and glute builder. Minimal knee bend, maximum posterior chain stretch.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| DB/KB Romanian Deadlift | 3 | 8–12 | Good Mornings | Partial ROM | 5-sec Eccentric |
DB/KB Romanian Deadlift – Primary Instructions
- 0) Feet hip-width, DBs/KBs in front of thighs.
- 1) Slight knee bend, hinge at hips.
- 2) Lower to mid-shin (or hamstring stretch), back flat.
- 3) Drive hips forward, squeeze glutes at top.
- 4) Feel the stretch — that's the magic.
If too hard right now: Use lighter weight or stop at knee height.
Spartan Mode: 5-second eccentric + pause at bottom stretch.
Pro Tip: Keep the weights close to your legs — scrape if you have to → Hex Dumbbells
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