Romanian Deadlift
aka RDL · Romanian DL
Targets hamstrings + calves, glutes, lower back
Soft knees, hips straight back. Bar drags the thighs. Stop where the hamstrings stop you.
1Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
2Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
3Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.
4Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
5Repeat for the recommended amount of repetitions.