Romanian deadlift (RDL)

One in a series of instructional strength training videos produced for an online strength training class at the University of Wisconsin at La Crosse by Travis M. Erickson, MS, CSCS*D. These videos, in conjunction with on campus, small-group exercise instruction, are intended to give the student a basic, working knowledge of strength training technique including why the lifts are done, how they are done correctly, and what common errors exist.

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Entertainment

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• strength
• training
• weight
• lifting
• exercise
• athletics

[inhiswords]

does this have alor of stress on your lower back?

[Airickson]

@inhiswords It can. But you try to minimize the strain on the back by keep the bar close to your body -- basically you want it to remain within your center of gravity. That's why you have to push your hips (butt) back when you do it and you should feel your weight on your heels more than your toes. If you feel pressure on your toes, then it means you back is having to work harder to maintain the weight -- which you don't want, ideally.

[Animehem]

i was instructed to do this in a different way. if my back stays arched like you say can i stand on top of a bench or a stack of plates without damaging my lower back

[Airickson]

@Animehem Your description sounds more like a stiff-legged deadlift to me. In general, it's difficult to go down as far as you describe and maintain and arched back.

[trellos007]

Great instruction on the RDL, push the ass out, weight on heels, slide along the body and stretch those hammies.

Bout time I saw a solid instructional on the RDL. - Good job.

[RelentlessStriker]

Great tutorial.

[benpaynter]

Excellent video

[Airickson]

@mrceebees14 I'm currently a lecturer at Appalachian State University in Boone, North Carolina. Although both the glute max and hamstrings are hip extensors, I don't know that the weight is generally high enough in this lift to tax the glute max and that the extended position -- the stretch on the hamstrings -- taxes it to a greater degree.

[Airickson]

@Wollenschrank Just the common abbreviation for Romanian DeadLift.

[Wollenschrank]

Great performance. But what the dickens means "RDL"?

[phantomofthedrivein]

I just work out my back muscles, not my arms or legs, so I look really strange you can imagine. I did it for comedy

[1xJ0Nx1]

Really informative video, helped a noob like me out alot.

[Airickson]

@achang34 You maintain more of a bend in your knee when doing an RDL vs. a stiff legged deadlift. It's generally easier to reduce strain on the low back when doing an RDL vs. a stiff legged deadlift because you don't have to be as flexible to get a full range of motion.