The Romanian Deadlift (RDL)

Purpose/Benefits

The Romanian deadlift, or RDL, is a hinge exercise that aims to target the muscles in the lower body. Specifically, this exercise will focus on working the hamstrings and glutes, which are also known as the back of the thighs and buttocks. This exercise is beneficial for individuals who have an understanding of a hinge movement and want to try other deadlift variations. 

Execution and how to perform this exercise:

1. To begin this exercise, setup is required:

1. Place a comfortable weight on a barbell

2. Have a slight bend in the knees

3. Place the middle of the feet underneath the barbell

1. Stand with feet hip width apart

4. Lock upper body in place by:

1. Packing shoulders down and away

2. Activate lats:

1. Imagine having lemons in armpits and trying to squeeze them

3. Brace the core

5. Place hands shoulder width apart on the barbell

2. After completing step 1, bend over to grab the barbell and lift 

1. All repetitions begin from this position

3. Bend over and drive the hips back at the same time

1. Imagine trying to close a door with your buttocks

4. Continue the downwards movement until the barbell is below the knee

5. Begin the upward movement by standing up and straightening out the knees

6. Perform 8 to 10 repetitions of 2 to 3 sets