Romanian Deadlift (RDL)
Description
The Romanian Deadlift (RDL) is a compound lift targeting the hamstrings, gluteus maximus, erector spinae. This is a tier-1 movement essential for strength development and structural integrity.
Common Errors
- ✕ Starting with anterior pelvic tilt (lumbar hyperextension)
- ✕ Knees locked in full extension
- ✕ Bending knees excessively (turns into deadlift)
- ✕ Rounding upper back immediately
Coaching Cues
- ✓ "Stand tall, ribs down, slight knee bend"
- ✓ "Shoulders back, lats engaged — protect the bar"
- ✓ "Push your hips back like closing a car door"
- ✓ "Slide the bar down your thighs"
Structural Prerequisites
FAQ
What muscles does Romanian Deadlift (RDL) work?
Romanian Deadlift (RDL) primarily targets the Hamstrings, Gluteus Maximus, Erector Spinae. Secondary muscles involved include Adductors, Forearm Flexors, Trapezius, Rhomboids. It is classified as a advanced-level compound lift.
How do you perform Romanian Deadlift (RDL) correctly?
The Romanian Deadlift (RDL) is a compound lift targeting the hamstrings, gluteus maximus, erector spinae. This is a tier-1 movement essential for strength development and structural integrity.
What equipment is needed for Romanian Deadlift (RDL)?
Romanian Deadlift (RDL) requires Barbell. It is categorized as a hip dominant compound lift.
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