Dumbbells drift forward from the legs
Without the bar to guide the path, dumbbells swing forward increasing the moment arm.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollLats↗StretchHamstring stretch with strap↗Hinge · Lower Body
Dumbbell RDL (Bilateral)
Coaching cues
- Hold dumbbells in front of the thighs; push the hips back
- Bar — or in this case dumbbells — travel close to the legs throughout
- Lower until a hamstring stretch is felt; neutral spine maintained
- Drive the hips forward to return; squeeze glutes at lockout
Common faults 2
Lower back rounds at the bottom
Hamstring flexibility limits the hinge; lumbar flexes to increase depth.
Overactive muscles
HamstringsLatissimus dorsi
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗