Legs
Romanian Deadlift (RDL)
A cornerstone hinge movement for building hamstring density and improving posterior chain stability.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet hip-width apart and hold a barbell with an overhand grip just outside your thighs.
Engage your core and pull your shoulder blades back and down to set a neutral spine.
Begin the movement by pushing your hips back as if trying to touch a wall behind you while keeping a slight bend in the knees.
Lower the barbell slowly along the front of your legs until you feel a deep stretch in your hamstrings, typically just below the knees.
Pause for a moment at the bottom of the range without letting your back round or the weight touch the floor.
Drive your hips forward to return to the standing position, squeezing your glutes at the top of the movement.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back during the descent
- Allowing the barbell to drift away from the shins
- Bending the knees excessively into a squat-like motion
- Looking up at a mirror rather than maintaining a neutral neck position
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.