RDL's
Starting Posture
Stand with feet shoulder-width apart, toes pointing forward. Hold a barbell in front of the thighs at arm's length, with an overhand grip and hands slightly wider than shoulder width.
How to Exercise
Keeping the back straight and the chest up, slowly hinge at the hips and lower the barbell by sliding it down the thighs. Keep the bar as close to the body as possible. Lower the bar until you feel a stretch in the hamstrings, then drive the hips forward to return to the starting position.
Breath Control
Inhale as you lower the barbell and exhale as you drive the hips forward to stand up.
Common errors
Common errors include using too much weight, rounding the back, and not engaging the core. Make sure to check your form in a mirror or ask a trainer for feedback.
Weights
You can use a barbell, dumbbells, or kettlebells for this exercise. Start with light weights and gradually increase as you get stronger.
Grips
An overhand grip is typically used for RDL's to help maintain grip on the barbell. You can also try a mixed grip for added stability.
Variations
Variations of the RDL include single-leg RDL's, sumo RDL's, or stiff-legged deadlifts. Each variation targets slightly different muscles and can be incorporated into your workout routine for added variety.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on the hip hinge movement and keep the back flat throughout the exercise. Engage the core to stabilize the spine. Start with light weights and gradually increase the load as you get comfortable with the movement.
Cautions
Avoid rounding the back or jerking the weight up, as this can lead to injury. If you experience any pain or discomfort, stop the exercise immediately.