Exercise of the Week: The Romanian Deadlift (RDL)


Note: Here’s the first instalment of “Exercise of the Week” where I’ll deliver a detailed tutorial on some of the more effective exercises I know. Feel free to shoot me requests and questions — I shot this at 3:30am Wednesday night because I think this stuff is important. I hope they help you.

The RDL is one of the most effective exercises I use with pretty much any client I get – from non-athletes to athletes, teens to elderly and most typically, those looking to shape the back of their hips and thighs. If you haven’t seen much progress putting some shape on your butt, this is one lift that will certainly help.

I’m guessing that any guy that clicked on here may have switched away in hopes I’ll come up with best shoulders and chest exercise ever – that day will come I’m sure, but this is here so you don’t end up taking the shape of a lightbulb. Don’t skip leg day. Even if you don’t care, it’ll give you more power on the field or the ice and protect that back.

  • Cues: Hips high, knees back, abs tight
  • Feel your whole foot balanced on the floor from front to back
  • Knees are softly bent but they don’t move forward
  • Don’t squat, but bend into your hips and reach them back towards the wall behind you
  • Hips through at the top. Or, uh, “hump the bar”.
  • You’ll spend most of your time around 3-4 sets at 8-12 reps.
  • Make sure to control the lowering portion




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