No preview available

Description

The B-stance Romanian deadlift (RDL) is an effective exercise for strengthening the posterior muscle chain, particularly the lower back, glutes (butt) and back of the thighs. This variation of the Romanian deadlift is performed on one leg, with the supporting leg slightly bent and the other leg slightly extended backwards to promote stability and balance. The exercise is usually performed with barbells or dumbbells.

Exercise

B-Stance Romanian Deadlift

Type: Universal Rest: 180s Equipment: Kurzhantel

Tutorial

1

Start by placing a dumbbell on the floor in front of you and standing with your feet hip-width apart.
2

Raise your supporting leg slightly and extend the other leg slightly backwards to assume a B-stance position. Hold the dumbbells in front of you with both hands, arms straight.
3

Slowly bend forward with a straight back by pushing your hips backwards. The supporting leg remains slightly bent while the other leg remains straight to maintain balance.
4

Slowly lower the dumbbells as you push your hips further back and bend your upper body forward. Hold the dumbbells close to your body while you feel a stretch in the back of your legs.
5

Slowly return to the upright position by pushing your hips forward and straightening your upper body. Repeat the movement for the specified number of repetitions on the same side before switching sides.

Tip

BEFORE you perform this exercise, it is crucial to ensure that your execution is correct. Have your technique checked by a qualified fitness trainer to avoid potential injury!

To begin, find a stable stance with the weight evenly distributed on the supporting leg and forefoot. Keep your upper body straight throughout the movement and engage your core to ensure stability. Move the barbell along your body without moving it too far away from your body to avoid torque on the spine. Make sure to keep your back straight and avoid a hunchback, especially in the lumbar spine. If necessary, use a lighter weight to ensure correct form. Perform the movement slowly and with control and avoid dropping the barbell.

TIP: To assist grip strength, pulling aids can be used to ensure that the forearms do not become a limiting factor.

Muscle groups

Primary

Thighs (hamstrings)

Secondary

—

Tertiary

—

Equipment

Dumbbell

Description

B-Stance Romanian Deadlift

Tutorial

Muscle groups

Equipment

Dein Fokus zählt. Deine Privatsphäre auch.

Dein Fokus zählt.
Deine Privatsphäre auch.