Double RDL Into Double Squat
Rep Range
4-8
Hints
Stand with your feet shoulder-width apart, holding a dumbbell in each hand, resting on your thighs with palms facing you. Engage your core throughout the exercise for stability. Start with the Double RDL (Romanian Deadlift): Hinge at the hips with a slight bend in your knees, lowering the dumbbells close to your legs. Ensure your back remains straight and chest pointing towards the ground. Once you feel a stretch in your hamstrings, stand up by pushing your hips forward. Repeat for the second RDL. After completing the second RDL, transition by lifting the dumbbells up to the sides of your head. Your arms should form roughly 90-degree angles, with your elbows pointed out. This position sets you up for the Double Overhead Squat: Keeping the dumbbells beside your head, lower into a squat, ensuring your chest remains upright, and knees don't go past your toes. Push through your heels to return to the standing position and repeat for the second squat. After completing both squats, lower the dumbbells back to the starting position on your thighs in a controlled manner.
Common Mistakes
Avoid rounding your back during the RDLs. Ensure you're hinging from the hips and not bending excessively from the waist. When squatting, especially with the added overhead weight, be cautious to keep your chest up and not lean forward. Ensure your knees track over your toes and don't cave inwards.
Breathing
Inhale as you lower in both the RDL and the squat. Exhale as you stand up in both movements. The 'Double RDL Into Double Overhead Squat' is a compound exercise targeting the hamstrings, glutes, quads, and shoulders. It also requires and improves shoulder mobility and stability due to the overhead squat. Always prioritize form and control over the weight used to ensure safety and effectiveness.
Muscle Focus
Primary Muscles
Quads, Glutes, Erector Spinae, Rear Shoulders
Secondary Muscles
Hamstrings, Adductors, Traps, Lower Back, Latissimus Dorsi, Erector Spinae, Middle Shoulders, Rhomboids, Infraspinatus, Teres Minor
Tertiary Muscles
Core, Calves, Front Shoulders