Exercise Demo – Romanian Deadlift How To
The RDL doesn’t get the love it deserves. Not only does it help develop the glutes and hamstrings, but other exercises such as the Olympic lifts, squats, and deadlifts benefit from a strong and well perfected RDL.[/text_block]
- the Olympic lifts
- Squats
- Deadlifts
The RDL is a difficult movement for many to master. A quick look and many see it as simply bending over. But in actuality it’s a hinge.
The legs and knees don’t move much. The movement comes from the hips.
Keep your lats tight. This will help add support to your back and keep the bar in contact with your thighs.
How to perform the hip hinge.
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Other Romanian Deadlift Variations
From kettlebell to barbells there’s a variation perfect for every situation and every person.
Try one of these in your next workout.[/text_block]
- Everything remains the same except for one minior adjustment.
- Stand on one foot. Allow the free leg to move with hips.
Common Errors With The Romanian Deadlift
- too much knee bend
- locking out the knees or hyperextended
- knock knees, caving in
The legs are to remain straight but not locked out. Think soft knees. From there they don’t move.[/text_block]
It’s not uncommon to see the back arch. This gets even more prevalent as people push end range of motion.
Make sure you keep a neutral spine alignment through the entire range of motion. This includes your neck as well.
Remember: The movement comes from the hips not the spine.[/text_block]
In the picture above the knee on the left is hyperextended.
Killer Core Exercises Worth Trying
- Work the core and cardio with Loaded Carries
- Work the core with Landmine Rainbows
- Work the core with The Turkish Get Up
Need more information? There are a number of ways to get more out of Fitness Doctrine. Have a question or want to get in touch there’s a link below for the contact page. Want more exercise demos? Check out the exercise index. If you’re looking for Fitness Doctrine resources I’ve got you covered. There’s a tab below for all your needs.
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