How to Romanian Deadlift

Barbell Romanian Deadlift also known as RDL is one of the exercise to build and develop your posterior chain, glute, hamstring, back.

Starting Position

1. Hold the barbell in an overhand grip. Stand tall, keep your arms lock and shoulders back.

Execution

1. Lower the barbell while shifting your hips back, lean your body forward at the same time and bend your knees slightly. Keep the barbell close to your legs.

2. Stop the barbell below your knees, pause for a second and drive your hips forward and stand tall. Back to the starting position.

Key points

1. Do not round your back when lowering the barbell.

2. Avoid bending your knees too much as it will not stretch your hamstring.

Main muscles

Glutes, hamstring, lower back