Dumbbell Single-leg Romanian Deadlift
Dumbbell single-leg romanian deadlift er en unilateral hoftebøjeøvelse med håndvægte, der rammer baglår og baller. Etbens-positionen kræver markant balance og core-stabilitet udover styrke i den bageste muskelkæde.
Sådan gør du
- Stå på ét ben og hold en håndvægt i hver hånd foran lårene.
- Bøj i hoften og sænk håndvægterne mod gulvet, mens du strækker det frie ben bagud.
- Hold ryggen ret og hofterne i vater, mens du bevæger dig nedad.
- Når du mærker et godt stræk i baglåret, skubber du hoften fremad for at vende tilbage til stående position.
- Udfør det ønskede antal gentagelser og skift derefter ben.
Teknik-tips
- Keep a slight bend in your standing knee.
- Hinge at your hips like closing a door.
- Keep your back flat from head to heel.
- Keep your hips level facing the floor.
- Drive through your heel to stand up.
Vejrtrækning: Inhale as you hinge forward and lower the weights, then exhale steadily as you drive your hips forward to return to standing.
Almindelige fejl
- Rounding the lower back, which shifts stress away from the hamstrings and strains the spine.
- Opening the hips to the side, which ruins balance and reduces hamstring loading.
- Rushing the movement, which prevents your stabilizer muscles from catching your balance.
- Bending the knee too much, turning the hinge into a squat.
Aktiverede muskler
Primære: baglår. Sekundære: baller, lænd, mavemuskler.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 8–10 reps per leg, rest 60 s
Tab dig
3 sets × 8–10 reps per leg, rest 60 s
Opbyg muskelmasse
3–4 sets × 8–12 reps per leg, rest 90 s
Lettere, sværere og alternativer
Gør den lettere
Pas på, hvis…
- If you have lower back sensitivity or balance issues, start with body weight or use a support like a wall for stability.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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What if I keep losing my balance?
Try resting your back toes lightly on the floor for a kickstand stance, or focus your gaze on a fixed spot on the floor a few feet ahead of you.
Should I feel this in my lower back?
No, you should feel this primarily in your hamstrings and glutes. If your lower back is aching, you may be rounding your spine or lifting too heavy.
How heavy should the dumbbells be?
Start with light dumbbells or just your body weight to master the balance and hip hinge pattern before adding extra load.