What does RDL mean in exercise?

The Romanian deadlift (RDL) is a traditional barbell lift used to develop the strength of the posterior chain muscles, including the erector spinae, gluteus maximus, hamstrings and adductors. When done correctly, the RDL is an effective exercise that helps strengthen both the core and the lower body with one move.

What is a RDL vs deadlift?

While doing an RDL you are targeting the similar muscles as a deadlift but with more emphasis on the glutes and hamstrings. As you move through a deadlift, you are utilizing your quads, erectors, hamstrings, glutes and various other smaller muscles that help your body stabilize.

Is RDL a good exercise?

The RDL, when performed correctly, is almost unequalled at improving the strength of the low back, hamstrings and glutes, which has a great carry over to everything from improving your squat or deadlift, making you run faster and decreasing your risk of injury.

How much weight should I use for RDL?

Start with an Olympic size bar at about 20kg, and progress upwards from there as strength and proficiency allow. It is not uncommon for very strong athletes to perform RDLs with 150+kg. The most common technique fault is to bend the knees too much and slide the bar down the thighs to the knees.

What muscles does RDL work?

The Romanian deadlift targets your hamstrings more than standard deadlifts. You’ll also work your glutes and forearm flexors.

Why is it called Romanian deadlift?

The Romanian deadlift was named after the Romanian weightlifter Nicu Vlad, an Olympic medalist in 1984, 1988, and 1996 who was elected to the International Weightlifting Federation Hall of Fame in 2006. Therefore, the other athletes and coaches simply called it, ” The Romanian Deadlift.”

What is DB RDL?

Dumbbell RDL is an exercise used to strengthen the hamstrings. The hamstrings are isolated to maximize the work being placed on them. Beginning Position: ➢ Set feet at hip width and unlock the knees.

Is RDL harder than deadlift?

Now, compared to the conventional deadlift, the RDL develops a lot of strength through the posterior chain, because you maintain a rigid and long spine throughout the entire exercise. The back must work harder at resisting flexion in the spine and rounded shoulders.

Does RDL help deadlift?

The Romanian deadlift can increase hamstring, lower back, and hips strength specific to the conventional deadlift. Many lifters fail to successfully lift 500lb + deadlifts due to lower back and/or hamstring strength (as opposed to the sumo deadlift), making this movement a great accessory lift to develop strong pulls.

How low should you go on RDL?

The minimum range of motion for a Romanian deadlift is that the bar must go below the knee (with exception of our 80+ year old lifters).

Are deadlifts bad for you?

“Doing the deadlift with good form teaches you to activate the stabilizing muscles around your spine,” says study author Lars Berglund, Ph. D. “It also strengthens your glutes, which are often weak in people with back pain.”

Can you replace deadlift with RDL?

RDLs seem like a suitable replacement, because they train the hip hinge pattern and keep tension on the muscles throughout the entire set, while keeping the focus on the glutes/hams instead of the erectors. For this reason, they don’t kill me for the rest of the week.

Is a Romanian deadlift a stiff leg deadlift?

The stiff leg deadlift also takes the barbell to the ground, whereas the Romanian stops at the shins. The back is also arched with the Romanian and straight with the stiff legged deadlift. The barbell is also kept closer to the body when performing the Romanian deadlift compared to the stiff leg deadlift.