The Romanian Deadlift to Curl Exercise is a variation on a classic movement that will build total-body strength.
The Romanian Deadlift to Curl Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.
This exercise requires a pair of dumbbells.
This is dedicated strength exercise, so choose a weight that is heavy enough to make the movement challenging, but enables you to complete all of your repetitions (reps) with proper form. The last couple of reps should be very difficult, but make sure that you can perform them properly.
If you are performing this exercise as part of a Golf Loopy Train like a Champion System programme workout, you should be able to complete the prescribed number of reps in the allotted time with proper form – adjust your tempo accordingly.
See How Much Weight Should I Lift? for more information.
Figure 1. Romanian Deadlift to Curl Exercise Video.
- Start by standing with your feet hip width apart and your knees slightly bent, holding a dumbbell in each hand at your sides.
- Shift your hips back and lower the dumbbells while keeping your back flat.
- Return to a standing position by contracting your hamstrings and glutes.
- Using the momentum from your hips, bend your elbows to curl the weights to your shoulders.
- Lower the weights to return to the starting position.
- Repeat for the desired number of repetitions.
Keep your shoulder blades back and down, your abdominal muscles engaged and your back flat throughout. Keep the dumbbells close to your body, touching or almost touching your legs all the way down and back up until you curl.
You should feel it working your entire body.
How Much Weight Should I Use?
Use dumbbells that make the movement challenging, but enable you to complete all of your repetitions (reps) with proper form.
If you are performing this exercise as part of a Golf Loopy Train like a Champion System programme workout, you should be able to complete the prescribed number of reps in the allotted time. The last couple of reps should be very difficult, but you should be able to complete them with proper form.
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