How to Barbell RDL more effectively | Physique Development #short #shorts



The Romanian Deadlift (RDL) is one of my favorite movements of all time. I feel strong when I perform it; it carries a significant stimulus, and I can use it in most programs I write for myself or clients. #shorts #short

The RDL does a great job creating tension in the posterior chain (hamstrings and glutes, more specifically). It’s awesome, or, as the kids would say: it slaps.

It’s common to let the barbell “get out away from you .” It’s also common to exceed your appropriate individual range of motion (ROM) for this given movement pattern, known as your active range of motion (aROM). Folks typically do this to increase the range of motion of the exercise. But does this increase the range of motion at the joint we want to train (the hip)? If you have the available ROM, potentially! If you do not, it can be counterproductive.

Exceeding your appropriate individual range of motion on this exercise puts you at higher risk for placing significant loads on your low back. It makes you vulnerable to injury.

This is not a “grip and rip it” situation; it’s a “get settled and stable, then put in everything you have” sort of situation. Get those abs involved and ensure your spine stays safe.

I like sets of 4 to 6 reps with this movement, but if you maintain a stable core and controlled movement pattern, you can push it into higher rep ranges.

Give it a go if you haven’t yet.

Have questions? Drop them below in the comments! I would love to discuss.