Strength discipline · Weights
Dumbbell Romanian deadlift
Dumbbell Romanian deadlift is a strength discipline in BYOH, trained with weights and building legs and back. Its ladder runs from 8 reps at BW/10 at Level 1 to 8 reps at BW/2.6 at Level 9, and Level 10 is the world record.
The ten levels
BYOH measures a discipline in ten cleared levels. Level 9 is a genuine feat; Level 10 is the standing world record, which is there to be looked at rather than reached.
Dumbbell Romanian deadlift starts at Level 1 with 8 reps at BW/10. Level 5 asks for 8 reps at BW/4.5, and Level 9 - the last level a person can train towards - 8 reps at BW/2.6. The largest single jump is from Level 8 to Level 9, 8 reps at BW/3 to 8 reps at BW/2.6.
| Level | Target |
|---|---|
| 1 | 8 reps at BW/10 |
| 2 | 8 reps at BW/8 |
| 3 | 8 reps at BW/6 |
| 4 | 8 reps at BW/5 |
| 5 | 8 reps at BW/4.5 |
| 6 | 8 reps at BW/4 |
| 7 | 8 reps at BW/3.5 |
| 8 | 8 reps at BW/3 |
| 9 | 8 reps at BW/2.6 |
| 10 · Legend | Provisional legend benchmark |
The load is a fraction of your own bodyweight — BW÷10, BW÷8, BW÷6, BW÷5, BW÷4.5, BW÷4, BW÷3.5, BW÷3, BW÷2.6 across the ten levels — so the kilograms follow the hero rather than the table. For a female hero the lower body reference is 0.70 of that.
The record past Level 9
Dumbbell Romanian deadlift — Provisional legend benchmark.
BYOH uses a provisional final gate until a comparable governed record format is selected. This is a provisional benchmark rather than a governed record.
How it is done
- Grasp a couple of dumbbells holding them by your side at arm's length.
- Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
- Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
- Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
- Repeat for the recommended amount of repetitions.
Movement guidance and imagery from the public-domain Free Exercise DB. BYOH adds the level thresholds.
How the attempt is judged
A level only means something if two heroes clearing it have done the same thing. These are the rules BYOH counts an attempt by — they are the rules of a game, not coaching.
- What counts as one
- One repetition is the dumbbells lowered to mid-shin with a flat back and the hips driven back to standing.
- The set
- One unbroken set with both dumbbells. You may pause holding the weights at the start position; setting either down ends the set.
- What you need
- Dumbbells in front of the thighs, knees softly bent. The load is the combined weight of both dumbbells: your bodyweight divided by the level's figure, and BYOH scales that for a female hero's reference.
- What ends it
- Rounding the back, or letting the weights rest on the floor between repetitions, voids the set.
What it builds
Dumbbell Romanian deadlift feeds Legs and Back in a hero’s record, working hamstrings, glutes, lower back.
- Hamstrings
- Glutes
- Posterior support
- Posterior & loaded stability
- Grip & forearms
Dumbbell Romanian deadlift is one of 32 strength disciplines. It shares its weights requirement with 10 other strength disciplines. Legs is also built by bodyweight squat, dumbbell lunges, dumbbell clean and 5 more, and a broad attribute needs several of them rather than one taken far.
Quests that ask for it
- Forged TogetherDiscipline · Level 5
- The Walking ArmouryDiscipline · Level 7
Put it on a record
BYOH turns these levels into a hero: what you clear becomes attributes, quests and a character that grows with your training. It is free, and in open alpha.
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