RDL (Romanian Deadlift)

The Romanian Deadlift (RDL) is a strength training exercise that primarily targets the posterior chain — the muscles on the backside of your body. It is one of the best movements for building hamstring and glute strength, as well as reinforcing proper hip-hinge mechanics.

How to Perform the Romanian Deadlift

1. Setup:

   • Stand with your feet about hip-width apart.

   • Hold a barbell (or dumbbells) in front of your thighs with a shoulder-width grip, arms straight, and shoulders back.

   • Keep a slight bend in the knees (not locked, but not squatting).

2. Execution:

   • Hinge at the hips, pushing them backward while keeping the barbell close to your legs.

   • Maintain a flat back and neutral spine — chest stays proud, shoulders pulled back.

   • Lower the bar until you feel a deep stretch in the hamstrings (usually just below the knees or mid-shin).

   • Drive your hips forward to return to the starting position, squeezing your glutes at the top.

Muscles Worked

• Primary:

  • Hamstrings

  • Glutes

• Secondary:

  • Erector spinae (lower back stabilizers)

  • Adductors (inner thighs)

  • Core (stabilization)

  • Forearms and grip (holding the bar)

Benefits of the Romanian Deadlift

1. Hamstring and Glute Development
   Builds stronger, more powerful posterior chain muscles which improve sprinting, jumping, and athletic performance.

2. Hip-Hinge Mastery
   Reinforces proper hinging mechanics, which transfer to squats, deadlifts, and many athletic movements.

3. Injury Prevention
   Strengthens the hamstrings eccentrically (on the lowering phase), reducing risk of hamstring strains and lower back injuries.

4. Improved Deadlift Performance
   Builds the strength and stability needed for conventional and sumo deadlifts, especially off the floor.

5. Postural Benefits
   Trains spinal stability and combats imbalances from sitting for long periods.