Romanian Dead Lift (Suitcase)

Exercise name: Romanian Dead Lift (Suitcase)

Exercise description:

• Set Your Stance and Weight: Stand with your feet hip-width apart. Place a dumbbell or kettlebell on the floor right next to the outside of one of your feet, lined up with your mid-foot.

• Lock In Your Posture: Before you move, stand tall and brace your core as if you are about to be punched in the stomach. Squeeze your shoulder blades back and down, keeping your chest proud and your back completely flat.

• Hinge at the Hips: Put a "soft" bend (about 15 to 20 degrees) in your knees. Without letting your back round, push your glutes back towards the wall behind you. Imagine you are trying to close a car door behind you with your hips .

• Lower the Weight: As you hinge backward, let your torso come forward and reach down to grab the weight. Keep the weight close to your leg as you lower it toward your knee or mid-shin. The movement is driven purely by your hips—do not simply reach down by bending over.

• Drive Back Up: Once your hips stop moving backward (usually just past the knee), reverse the motion. Drive your heels into the floor, thrust your hips forward, and squeeze your glutes at the top to stand up.

• Switch Sides: Perform all your reps for one side (e.g., 8-10 repetitions) before switching the weight to the other hand

Technique that must be performed to count: Must keep back straight from start to finish.

# of repetitions before shooting: 10

Casual division modifier: Lighter weight or Less Reps

Exercise equipment needed: Ammo Can, small sandbag, KB, or DB