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What is RDL exercise good for?
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The Romanian deadlift (RDL) is a traditional barbell lift used to develop the strength of the posterior chain muscles, including the erector spinae, gluteus maximus, hamstrings and adductors. When done correctly, the RDL is an effective exercise that helps strengthen both the core and the lower body with one move.
The most significant difference between the RDL and the deadlift is the lifter’s range of motion. Romanian deadlifts stop around shin height, whereas conventional deadlifts go all the way back to touch the platform between each rep.
What does RDL mean?
The Romanian deadlift (RDL) is an exercise commonly performed with a barbell and is used to develop strength of posterior chain muscles including the erector spinae, gluteus maximus, hamstrings and adductors.
What is RDL exercise good for? – Related Questions
How heavy should RDLs be?
Start with an Olympic size bar at about 20kg, and progress upwards from there as strength and proficiency allow. It is not uncommon for very strong athletes to perform RDLs with 150+kg.
He was seen by some American lifters doing the deadlifts in the Olympic training hall prior to either winning a medal, setting a world record or both. Since he is Romanian, the exercise got dubbed the Romanian deadlift, and that is the name most people know the exercise by.
What is another name for RDL?
There are various forms of the deadlift exercise that one can do to help build overall strength and power. The stiff leg deadlift (SLD) and Romanian deadlift (RDL), are two such examples. Both exercises can be done using either a barbell, dumbbell or kettlebells.
What is RDL face?
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What is RDL position?
At its core, the RDL is a hip hinge movement, which generally involves a relatively fixed position of the knee and lower leg while the hips flex and move rearward. The hip hinge is not just bending over at the waist! Let’s take a look at how to perform the hip hinge and how to use the RDL to improve performance.
How do you teach RDL for beginners?
Key Coaching Points for RDL
Set bar high in the rack just below lock out.
Set hips before you pull bar out of the rack to avoid overextension.
Take a minimum number of steps backward—aim for 2-3.
Contract lats and belly breathe.
Unlock the knees.
Lead with the hips backward.
Keep the bar in contact with the legs.
Should RDLs touch the floor?
It’s a mistake people often make to allow them to hit a lower bottom. This takes the engagement off of your glutes. Letting the bar or weights touch the floor in between reps. “Most people just don’t have the flexibility to have that stiff leg deadlift position and hit the floor,” McParland explains.
Slight knee bend is ok, but your knees should not continue to bend as you lower the bar. Bending the knees shortens the hamstrings, and our goal is to lengthen the hamstrings. So keep those legs mostly straight! Not maintaining contact between the bar and your legs.
Do you squeeze when doing RDL?
Tighten your glutes, hamstrings, and core, and push through your feet to stand back up, pulling the weight up to about your upper thighs. Squeeze your glutes and lock out your hips. Lower the weight between your knees and toes, maintaining a flat back, and repeat.
How do I know if Im doing RDL correctly?
Should shoulders be back during RDL?
Start with a very slight bend in your knees. Roll your shoulders back, drawing your shoulder blades toward your spine to engage your upper back. Your shoulders should remain pulled back like this throughout the exercise.
