RDLs

RDLs, also known as Romanian Deadlifts, are a popular strength training exercise primarily targeting the hamstrings, glutes, and lower back. This hip-hinge movement is performed with a barbell, dumbbells, or kettlebells. The exercise begins with the weight held in front of the thighs, hands shoulder-width apart. The lifter then hinges at the hips, pushing the glutes back while keeping the legs mostly straight with a slight bend in the knees. The back should remain neutral, and the weight is lowered until a stretch is felt in the hamstrings, typically around mid-shin level. The movement is then reversed by squeezing the glutes and driving the hips forward to return to the starting position. It is crucial to maintain control throughout the entire range of motion and avoid rounding the lower back. RDLs are effective for building posterior chain strength and improving flexibility. They are often incorporated into training programs for athletes, bodybuilders, and individuals looking to enhance functional strength and posture. Proper form is paramount to prevent injury, especially to the lower back. Variations exist, such as single-leg RDLs, which can further challenge balance and unilateral strength.