RDL Variations

The Romanian deadlift improves the strength and mobility of your posterior chain – glutes, hamstrings, and low back. It is performed with a slight bend in the knee and focuses on the hip hinge. Your legs will be kept straighter compared to a regular deadlift which will target your hamstrings and glutes more.

While performing each variation brace your core and keep your spine in a neutral position. As your hips go back allow your chest to fall towards the ground. Keep the db, kb, or barbell as close to your legs as possible. Lower until you feel a stretch in your hamstrings (keeping your spine stable) then return to the start position squeezing your glutes as early as you can. 

Kb Rdl

Two DB Rdl

Barbell Rdl

Taylor Reuillard


RDL Variations

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