RDL
The Romanian deadlift (RDL) is a traditional exercise used to develop a strength of the muscles of posterior chain (erector spinae, hamstrings, glutes and adductors). RDL is a standing hip hinge and we are training pure hip extension during RDL.
Benefits of the RDL
The most important benefit of the RDL is that it teaches the proper movement and biomechanics of standing hip flexion and extension. This is the foundational movement for squatting. That means that Romanian deadlift will also teach you how to squat with the proper form. RDL will help you to encrease your movement skill and body awareness. And it will tech you how to lift the weights from your hips instead of using your lower back which can cause you injuries.
Why You NEED To do RDL Propely
It is important to learn how to do the Romanian deadlift properly because if you get technice of this exercise wrong you will develop Lower Back Pain which is a horrible thing and will hold you back from hitting great workouts in the gym.
HOW TO DO THE RDL
Use a pronated (palms-down) grip to firmly grasp a barbell with the hands approximately shoulder-width apart. Maintain a slight bend in the knees with the feet hip-width apart and allow the bar to rest along the front of the thighs. You can also use dumbbells; adjust the instructions to reflect holding one dumbbell in each hand.
Lift the chest and pull the shoulder blades down toward the back pockets to maintain extension of the spine before pushing the tailbone in the posterior direction to hinge at the hips. Keep your chin tucked into the neck as if holding an egg. This will help the cervical spine maintain a safe position during the movement.
Allow the weight to lower toward the floor while maintaining length through the spine. Do NOT round the back or extend the knees while lowering the weight.
Lower until tension is felt in the back of the thighs—probably when the bar gets to about knee height or, if you have more flexibility in the hamstrings, to about mid-shin.
To return to standing, push both heels into the floor, press the hips forward and pull back on the knees while keeping a long spine. Allow the barbell to return to the front of the thighs. Pull back on the knees will engage the distal attachments of the hamstring and adductor muscles, which help extend the knee when the foot is in a closed-chain position.
Keep the spine long and maintain a slight bend in the knees throughout the movement.
For best results, use a squat rack to rest the barbell at thigh-to-waist height when starting, as opposed to trying to lift the weight up from the floor. Starting with the weight at the appropriate height can help you begin in a good starting position.
I hope that you found this information helpful.
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Thanks for your time:)
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