Romanian Deadlift – Using A Dumbbell – Benefits

The Romanian deadlift is a deadlift variation whereby you limit the degree of knee flexion compared to the conventional deadlift and therefore places additional load requirements through the hamstring and glute muscles.  It is therefore quite hip dominant and requires the individual to hinge and maintain a neutral spine position.  In the image below you will see one of Principle Four Osteopathy clients demonstrating a Romanian deadlift using a dumbbell (you could also use a kettlebell) instead of the barbell.  Holding a dumbbell or kettlebell is different to a barbell as typically when you hold a barbell (despite trying to keep it as close to your thigh and shins as possible) the load is sitting forward of ones centre of gravity. When holding a dumbbell or kettlebell it could be argued that the load can be kept closer to ones centre of gravity and therefore changes the physical requirements on the person required to perform this.  I will often start with this exercise as a teaching tool for clients who I am wanting to teach the hinge movement as well as introduce a stiff legged deadlift pattern into their program.


This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics. The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation. The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation. To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.


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