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VIDEO DEMO

Contralateral dumbbell RDL

Progression of Single-Leg RDL

YouTube · Momenta ChiropracticSingle Leg Hip Hinge and Single Leg RDLWatch the demonstration

PROGRESSION · HOW TO DO IT

Contralateral dumbbell RDL

These steps are written specifically for the Contralateral dumbbell RDL. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Contralateral dumbbell RDL. Hold the dumbbell opposite the working side and keep the pelvis square.

  2. 02
    Move the pattern

    Reach the free heel backward as your chest tips forward and the standing hip moves behind you.

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

    Stop before the pelvis opens, then press through the standing foot and bring the hips forward to stand. Stop before the pelvis opens.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

HAMSTRINGS / 30

Long rangeLong range

Contralateral dumbbell RDL

Sets: 3–4 · Reps: 5–10 per side

Contralateral dumbbell RDL is a progression of Single-Leg RDL. Use the written card above for its exact setup and execution.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The working hip folds while the pelvis resists opening, lengthening the hamstrings and challenging control in the frontal and transverse planes.