Romanian Deadlift

Also called RDL and stiff-leg deadlift (soft knee).

Works

Hamstrings, plus calves, glutes and lower back

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.

1. Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
2. Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.
3. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
4. Repeat for the recommended amount of repetitions.

Cues

• Soft knees, hips back.
• Bar slides down the thighs.
• Stop when the hamstrings pull, usually mid-shin.
• Stand up with the glutes.

Common mistakes

• Turning it into a squat.
• Rounding at the bottom.
• Going lower than the hamstrings allow.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier