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

@tailored_strength

RDL Variations

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s