DB RDL
How to Do It
Hold DBs in front of the thighs, feet hip-width, knees softly bent. Brace and push the hips straight back, sliding the DBs down the front of the legs while keeping the back flat and the bells close. Lower until you feel a hamstring stretch around mid-shin, then drive the hips forward to stand, squeezing the glutes. Keep the shins near vertical.
Why It Works
Trains hip-hinge mechanics with heavy eccentric loading of the hamstrings and glutes through hip flexion; lengthening the posterior chain under tension builds hamstring strength and stiffness while reinforcing a neutral, braced spine.
Hockey Transfer
Strengthens the glute/hamstring hip extension that finishes the stride push-off and builds posterior-chain strength that protects the low back and hamstrings during skating and sudden decelerations.
Coaching Cues
- "Hips back, not down"
- "long flat back"
- "drag the bells down the legs"
Common Mistakes
Rounding the low back; turning it into a squat (knees travel forward); the DBs drifting away from the body
Progression / Regression
heavier DBs or 3-sec eccentric
lighter load or reduce range (higher finish)
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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