Dumbbell Romanian Deadlift (RDL): Posterior Chain Strength & Injury Prevention for Golf

Key Points

• Purpose:

  • The Romanian Deadlift (RDL) is a staple in a golfer's strength and conditioning program, targeting key posterior chain muscles (hamstrings, glutes, lower back).
  • Encourages proper hinge mechanics while developing strength and helping prevent injuries common in golfers.
  • Ideal for intermediate-level golfers or those training on the go-it's portable for tournaments and travel.

• Setup & Execution:

  • Hold the dumbbell by the heads, resting it against the hips.
  • Feet hip-width apart, toes pointing forward, chest tall.
  • Drive hips backward, maintaining a neutral spine.
  • Feel a stretch in the hamstrings, then return to standing.
  •  Dumbbell should stay close to the legs throughout the motion.

• A dumbbell RDL is a great regression from a barbell RDL:

  • Easier to execute.
  • Less technical instruction required.
  • Reduces strain on grip and forearms.