How To Do Romanian Deadlifts - RDL's

DEADLIFTS ROMANIAN STYLE

Tag a friend who has a better deadlift than you :) 

When it comes to accessory lifts to boost deadlift performance, the Romanian Deadlift (RDL) is at the top of the list.

The RDL is a fantastic muscle builder for the hamstrings, glutes and back. 

Here's how to do the RDL.

Start with the loaded bar either on the floor, up on blocks or off of a rack.  The RDL starts at the TOP position of the deadlift.  Keeping a flat, neutral back, unlock your hips (sit your hips back) and slide the bar down your thighs.  Let the knees bend ever so slightly as the bar goes down. 

Once the bar passes your  knees you should feel a good stretch in the hamstrings.  That is the bottom of the RDL.  Keeping the back flat, stand back up with fully extend hips.   

These have the potential to make you quite sore, so if it's your first time doing them, just start out with 2 sets of 7 or 8 reps at around 60-70% of your current deadlift training weight. 

If you're going to work them into your weekly program I would try to accumulate 20-30 reps per week at about 75% of your deadlift training weight.  Remember, the key to getting stronger is to gradually add weight.

Happy deadlifting!