Dumbbell Romanian Deadlift to High Pull
10 reps
Hinge down, then explode up and pull the dumbbells to your chest.
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HAMSTRINGS
Dumbbell Romanian Deadlift to High Pull
This combo joins a Romanian deadlift with an upright high pull, so a single rep loads the hamstrings and lower back and then the traps, shoulders, and upper back. Driving from the hinge into the pull adds an explosive element on top of the strength work. It builds posterior chain power and pulling capacity together.
How to do it
- 1
Hold a dumbbell in each hand, standing with feet just wider than shoulder-width, palms facing your thighs.
- 2
Brace your core, flatten your back, and lift your chest.
- 3
Hinge your hips back and fold forward to lower the dumbbells until you feel a hamstring stretch, weights in front of your shins.
- 4
In one fluid motion, extend your legs and drive your hips forward to stand.
- 5
As you reach the top, rise onto your toes and pull the dumbbells up to your chest with elbows flared out to the sides.
- 6
Hold briefly, then return to the starting position.