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May 23rd, 2023 4:16 PM Mr. Q Categories: Barbell

Type:

Equipment:

The barbell Romanian deadlift (RDL) is a compound exercise that primarily targets the muscles of the posterior chain, including the hamstrings, glutes, and lower back. It is a variation of the conventional deadlift that emphasizes the hip hinge movement pattern and places greater emphasis on the muscles of the posterior chain.

Possible Stretches to do prior to exercise:

• Standing hamstring stretches
• Hip flexor stretches
• Lower back stretches

Warmups to do prior to exercise:

• Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
• Do some dynamic stretches for the lower body, such as leg swings or walking lunges.
• Perform a few sets of lighter deadlifts or hip thrusts to activate the posterior chain muscles.

How to select the proper weight: Choose a weight that allows you to maintain proper form and control throughout the exercise while providing enough resistance to challenge your muscles. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. It’s important to maintain a neutral spine position and avoid excessive strain on your lower back.

Proper form:

1. Begin by standing tall with your feet hip-width apart and the barbell in front of you on the ground. Use an overhand grip with your hands slightly wider than shoulder-width apart.
2. Engage your core and hinge at the hips, pushing your hips back while keeping your back straight and chest lifted. Allow the barbell to travel down your thighs as you lower it toward the ground.
3. Keep a slight bend in your knees and maintain tension in your hamstrings and glutes throughout the movement.
4. Lower the barbell until you feel a stretch in your hamstrings, but maintain control and avoid rounding your back.
5. Pause briefly at the bottom of the movement, then reverse the movement by driving through your heels, extending your hips, and returning to the starting position.
6. Maintain a controlled and smooth motion throughout the exercise, focusing on using your posterior chain muscles to lift the weight.

How to reduce the difficulty: To make the exercise easier, you can:

• Use a lighter weight or no weight at all, focusing on mastering the movement and maintaining proper form.
• Perform the exercise with dumbbells instead of a barbell, as it allows for more freedom of movement and control.

How to increase difficulty: To make the exercise more challenging, you can:

• Increase the weight you’re using, gradually adding more weight plates to the barbell.
• Slow down the tempo of the movement, emphasizing the eccentric (lowering) phase.
• Perform the exercise with a deficit, such as standing on an elevated surface to increase the range of motion.

Reps:

• Beginner: 8-12 reps
• Intermediate: 12-15 reps
• Advanced: 15-20 reps

Estimated time for exercise: 10-15 minutes