Barbell Romanian Deadlift
Barbell Romanian Deadlift
The Barbell Romanian Deadlift (RDL) is a popular lower-body exercise that emphasizes the posterior chain, including the hamstrings, glutes, and lower back. Unlike the conventional deadlift, the RDL starts from a standing position and involves a smaller range of motion, focusing on hip hinge mechanics.
How to do Barbell Romanian Deadlift
- Starting Position: Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip. Keep your knees slightly bent.
- Hinge at the Hips: Slowly push your hips back and lower the barbell down your thighs. Your back should remain straight and your head aligned with your spine.
- Lower the Barbell: Continue lowering the barbell as far as your hamstring flexibility allows without rounding your lower back. The bar should be close to your legs.
- Rise Up: Drive through your heels to return to the starting position, keeping the barbell close to your body.
Form Tips
- Keep a Neutral Spine: Avoid rounding or excessively arching your back during the movement.
- Controlled Descent: Lower the barbell in a slow, controlled manner. Avoid jerky movements.
- Hip Movement: Focus on moving your hips back and forth, rather than bending at the waist.
- Engage Your Core: Keep your core tight throughout the exercise for stability and to protect your lower back.
Primary Muscles Targeted
- Hamstrings: Engaged as you hinge at the hips and lower the barbell.
- Glutes: Worked during the hip extension as you rise back to the starting position.
- Lower Back (Erector Spinae): Involved in maintaining a straight spine throughout the movement.
Secondary Muscles Targeted
- Upper Back and Traps (Trapezius): Engaged in maintaining posture and holding the barbell.
- Forearms: Worked through gripping the barbell.
- Core Muscles: The abdominal muscles support the lower back and maintain stability.
