Dumbbell Romanian Deadlift

QUANTICO, VA, UNITED STATES

03.17.2017

Video by Capt. Matthew Holfinger   

U.S. Marine Corps Training and Education Command   

7 Foundational Movement – Hinge
Primary Muscle Groups – Glutes, Hamstring
Secondary Muscle Groups – Lower Back
Preparation:
The Marine will grasp two dumbbells with an overhand grip. They will stand up tall with shoulders blades down and back, while maintaining neutral head and spine making sure the dumbbells are held at mid-thigh.
Execution:
The Marine will unlock their knees slightly and hinge at the hips, keeping the dumbbells close to the body. The Marine will descend until the hips come to a natural stopping point and max load can be felt in the hamstrings and glutes. From the bottom of the motion the Marine will squeeze the glutes and return to the starting position.

Common Mistakes: - Rounding in the back
- Bending over and not hinging at the hips
- Letting the Dumbbells get away from the body

• Date Taken: 03.17.2017
• Date Posted: 09.07.2017 13:00
• Category: Package
• Video ID: 548459
• VIRIN: 170906-M-JT909-016
• Filename: DOD_104808713
• Length: 00:00:36
• Location: QUANTICO, VA, US