Execution
How to do it
- 01
Place one foot forward and the other slightly back on the ball of the foot for balance; your weight is on the front leg.
- 02
Hold the weight in front of you, front knee slightly bent, back straight.
- 03
Push your hips back as you lower the weight until you feel tension in the back of the front thigh.
- 04
Stand back up by pushing your front heel into the floor, then switch sides.
Spreading your weight over both legs: the back foot is only there for balance.
Kickstand stance and a single weight; each side is done separately. Sources: ACE — Romanian Deadlift. These cues do not replace a professional if you have pain or are in rehabilitation.
The decision
When this movement makes sense
It makes a loaded hinge possible with one adjustable dumbbell or one kettlebell while keeping each side distinct.
If alternating sides is not the right constraint, a central or bodyweight hinge is simpler to compare.
Real requirements
Configurations kept genuinely separate
One adjustable dumbbell
6–12 repetitions- Equipment
- One adjustable dumbbell
- Supports and space
- No additional support declared
- Setup
- 40 s
- Planned work
- 70 s
- Planned rest
- 90 s
- Planned sets
- 1–3
- Complete budget
- 135–455 s
One kettlebell
6–12 repetitions- Equipment
- One kettlebell
- Supports and space
- No additional support declared
- Setup
- 40 s
- Planned work
- 70 s
- Planned rest
- 90 s
- Planned sets
- 1–3
- Complete budget
- 135–455 s