Romanian Dead Lifts - Lower Back Hamstrings Exercise

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Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS

Romanian dead lifts are a great hamstrings exercise. You will also be working your lower back and glutes.

The RDL is a very difficult exercise to master for some people.

You MUST keep your shoulder blades retracted 100% during 100% of the motion.

If your shoulders come forward, lighten the weight and try again.

You must also keep the same slightly bent, unlocked knees for the entire motion.

Keep the bar rubbing against you, the bar needs to be as close to your center of gravity as possible.

Be smart, Do not perform the RDL after heavy squats or Dead lifts.

Excess compression on your Lumbar spine is not going to help you get anywhere.

How far you can lower the barbell depends on hamstrings flexibility.

If you don't feel this exercise in your hamstrings you are either doing it incorrectly or have super duper flexible hamstrings.

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