The Romanian Deadlift (RDL): Gym Shorts (How To)

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BarbellLogic
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New to the Romanian Deadlift (RDL) or looking for a quick technique tutorial? Learn correct form in one short video.

The Romanian deadlift (RDL) is an accessory lift that is similar to the deadlift, but starts from the top and never has the bar touch the floor. Because the bar never touches the floor, this taxes your grip. Straps are often used to prevent grip from limiting the weight on the bar.

We're re-releasing this video because we added a cue that emphasizes the stretch you should feel in your hamstrings, as this exercise stresses the hamstrings more than the quadriceps because you do not send your knees forward (as you do with a floating deadlift or five position deadlift).

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The bar starts at the top with the lifter's knees, hips, and back extended. To perform a complete rep, the bar should at least pass the knee cap. Beyond that, there is not correct depth, though the lifter's lumbar spine should remain in extension and the plates should not touch the floor.

We tend to program this lift as an accessory lift to provide additional stress to the hamstrings and lower back. This is also an exercise that can be prescribed for people who struggle to set their back in the bottom of the deadlift, as the lifter starts standing tall with an extended back.

If this is being performed for additional stress and hypertrophy, it tends to be programmed for higher volume, so 2-4 x 5-12. If this is being performed to help someone stress their lower back as they work to properly extend their lumbar spine, then it tends to be performed for lower reps (2-5).

This lift can also be useful for those with a back tweak (similar to a floating deadlift or 5 position deadlift) if performed with light weights, slow movement, and a perfectly flat back.

If you're a novice struggling to set their lumbar spine but in the mean time need to stress your lower back and hamstrings, or an advanced lifter requiring greater stress for the back and hamstrings, then consider adding the Romanian Deadlift (RDL) to your program.

Gym Shorts videos provide short video demonstrations of correct form for various exercises.

Follow these steps:
-Start with the bar in the rack just above the knees
-Grip: grab bar outside knees (straps are often used)
-Two short steps back
-Big breath
-Chest up
-Send hips back
-Slide bar down the legs
-Slow descent: then fire up
-Unlock knees slightly
-Always maintain perfectly flat back
-Feel a big stretch in hamstrings

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