RDL (Romanian Deadlift)

Main muscles worked: Glutes, hamstrings, erector spinae

How to perform this exercise?

  • Take a narrow stance (about shoulder width) with your hands wider than your legs
  • Point your glutes out, slightly bend your knees and lean forward until the bar is slightly below your knees
  • From there extend your hips more explosively and squeeze your glutes in the top position
  • Keep your back as straight as possible during the entire movement

You can see that I bend my knees while pointing my glutes out. This is to create a stretch in the hamstring muscle. When you bend your knees, make sure you point your glutes out as well. If not, your knees will come forward and it’ll look more or less like a conventionall deadlift.

I use a overhand grip where both palms are facing towards me. In my opinion this is the easiest way to perform the RDL. Eventually as you become stronger you might have to invest in a pair of lifting straps in order to hold the bar throughout the entire set.

Note: Lifting with a rounded back is not necessarily dangerous. We’re all different, some backs are straighter than others. What’s important is that you keep your back in a neutral position during the enitre movement. Focus more on that, rather than chasing the “perfect” straight back.