How to perform the barbell Romanian Deadlift (RDL)…
The RDL is one of our favourite go-to exercises for hitting the posterior chain hard! As the knees are less bent than with a conventional deadlift, greater emphasis is placed on the hamstrings, glutes and lower back; and the reduced range of movement at the knees means it’s also an easier exercise for beginners to master. So, how to do a Romanian Deadlift correctly?
  • Stand with your feet hip distance apart, or slightly narrower, with toes pointing forwards and pick the bar up from the rack with a pronated grip (both palms facing down);
  • Retract your shoulder blades, inhale and brace the core;
  • Begin the downward movement by hinging at the hips, driving them backwards as you bend the knees slightly;
  • Keep the back flat and arms completely straight so that the load is kept in the lower body;
  • Your shoulders should remain aligned with the front of the bar so that your wrists are directly below them;
  • Lower the bar to just below the knees or to just before the point that you lose a neutral position in your spine;
  • At the bottom point, contract the glutes and extend the hips forward to begin the upward movement; remembering to keep the bar close to the body on the way up.