哑铃硬拉

A lower-body pulling movement where you lift dumbbells from the floor to a standing position, bending both hips and knees more than in a Romanian deadlift.

Instructions:

• Stand with feet hip-width apart, dumbbells in front of your thighs, palms facing your body.

• Bend your hips and knees to lower the dumbbells toward the floor, keeping your back straight.

• Engage your core and push through your heels to return to a standing position.

• Keep the dumbbells close to your legs throughout the movement.

Common mistakes:

• Rounding the lower back

• Letting the dumbbells drift away from the body

• Locking the knees too early

• Using the lower back instead of the legs to lift