Romanian Deadlift (RDL)

Considerations:

  • Brace the core

  • Ground Tension “Talons”

  • Pack the shoulders

  • Back straight

  • Head neutral

Directions:

  • Starting with your feet about hip/shoulder width apart, shins up against the bar, hinge forward at the hips by pushing your butt back and grab the bar with your hands right outside your legs

  • Take all considerations and cues into account before standing and extending the hips by driving the hips forward. Maintain a firm grip without pulling upwards with the arms. Take a slight pause at the top of the exercise to reassess checkpoints and considerations before returning to the starting position in a controlled manner.

Pain points:

  • Lower back

    • Make sure back is not rounding forward at the waist (see brace the core, pack the shoulders)

    • Make sure the barbell path is straight up and down. The barbell should not travel forward away from your body as you lower it to the ground.