How to Properly Perform a RDL (Romanian Dead Lift)

A Romanian Dead Lift is a from of isolated exercise that targets the lower back, Glutes Maximus and hamstrings.

I am sure that many people have performed Romanian Dead Lifts but question whether they are doing them properly. With proper form and technique, you will be able to feel this exercise in both your hamstrings and glutes. As you master the proper technique you can add more weight to help your muscles grow bigger and stronger.

• Dumbbells, Kettle Bells, or a Barbell with weights (you determine what weight you are comfortable with)
• Strength training gloves

Pick up dumbbells

You can decide what weight fits you best. It is best to start out with a light weight and progress as you get better with the exercise.

Stand with your feet facing foward and have them slightly apart from each other. Make sure that you have flat shoes or if you feel comfortable with bare feet, that is ok too.

With the weight of your choice (Barbell with weights, kettle bells, or dumbbells) Keep your back and legs straight and hinge at the hips. (The best way to hinge at the hips is to pretend you are closing a door with your glutes.)

Drive the weights down to your feet while keeping the weights close to your thighs and legs as possible. Tuck your chin to keep from straining a muscle. (Act as if you are holding a napkin under your chin and you do not want to drop it.) Keep your knees bent slightly while sending your hips and glutes back as you lower the weights. (Act as if you are shutting a door with your glutes.)

Keep this position and allow yourself to go as low as you can with the weights. Ideally, the middle of the shin is where you should stop.

Engage your core and glutes. As you come back up to a standing position, remember to keep your back straight while doing so. Exhale on the way up.

You have now completed your first RDL! Repeat steps 1-6