Exercise of the Week: The RDL (Romanian deadlift).
The RDL is a variation of the deadlift that really targets the hamstrings, glutes, and erector spinae (muscle group that runs vertically up your back).
The technique is quite simple once an individual has been taught properly and the concept sinks in.
Here are the cues for the RDL:
- Start with feet shouder width or slightly narrower
- Chest up/shoulders back
- Knees slightly bent
- Tighten core (especially lower abs and lower back)
- Push hips straight back (hip hinge)
- Keep bar close (should drag across you)
- Once a stretch in hamstrings is felt, push hips forward to come up ,keeping bar close
Some individuals have a hard time grasping the concept of pushing the hips straight back rather than just bending over at the waist to lower the bar - this leads to a rounded back and a large
amount of stress on the spine. All of the movement should come from the hips, not the spine.
Begin with lighter weight, learn the proper technique, then add weight to the bar and start pounding that posterier chain!
Be sure to watch the video for proper form demonstration.
Lastly, if you have not read my article on deadlifting, you can read it here.
Till next time,