Romanian Deadlift (RDL) (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand with your feet hip-width apart, holding a barbell in front of your thighs with both hands.
   • Ensure your grip is just outside your legs and your palms are facing your body.
2. Step 2Position Your Feet
   • Position your feet firmly on the ground, ensuring they are flat and stable.
   • Your toes should point straight ahead or slightly outward.
3. Step 3Hinge at the Hips
   • With a slight bend in your knees, hinge forward at your hips while keeping your back straight.
   • Lower the barbell along your legs, maintaining contact with your thighs.
4. Step 4Engage Your Core
   • Engage your core muscles to stabilize your spine throughout the movement.
   • Keep your shoulders back and down, avoiding rounding your back.
5. Step 5Lift the Barbell
   • Drive through your heels and extend your hips to lift the barbell back to the starting position.
   • Ensure your back remains straight and your shoulders are retracted as you lift.
6. Step 6Lower the Barbell
   • Slowly lower the barbell back down by hinging at the hips again.
   • Maintain control and keep the barbell close to your body as you lower it.
7. Step 7Repeat
   • Perform the desired number of repetitions while maintaining proper form.
   • Focus on smooth and controlled movements throughout the exercise.
8. Step 8Finish the Exercise
   • After completing your reps, carefully stand upright with the barbell in front of you.
   • Set the barbell down safely on the ground or a rack.