45 Degree Hold RDL
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If you’re starting to pick up the weight from the ground, make sure you pick them up with as neutral of a spine position as possible using a suitcase deadlift position.
If you are not comfortable with this, then start by picking them off the rack or a bench. Once you have the dumbbells in your hands, place them on the outside of your body with palms facing one another.
Step 1: Take a breath in, brace your core, and squeeze the handles of the dumbbells to create tension in your arms and upper back.
Step 2: Press your hips backward, dropping your chest, forward and lower the dumbbells down keeping hem close to your legs. Make sure to keep only a soft bend in the knee.
Step 3: Go down until you feel tension in your hamstrings, or using your hip hinge marker.
Step 4: Once you are at the bottom of the lift, immediately come back to the top in a dynamic movement, and squeeze your glutes. Brace your core and start the descent of the movement again.
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