Duration required
Focus Area required
 s rest

Romanians Deadlift RDL

Key Points:

  • Stand straight with a slight bend in the knees.
  • Hinge forwards, where the weights go down to your mid shins.
  • Hinge back upwards to the start position.

Common Mistakes:

  • Arching the back.
  • Bending the knees too far forward.
  • Rushing repetitions.

Where you should 'feel it':

Primary Muscles:
Hamstrings, Glutes, Lower Back
Secondary Muscles:
Muscle diagram with the following muscles highlighted Hamstrings, Glutes, Lower Back, Abs

Similar Exercises

Hold the kettlebell in front of you and position your feet hip width apart, pointing them slightly outwards and have a soft bend in the knees.

Start by pushing your hips back, to hinge forward, keeping your back straight and chest out. Hinge downwards until your hands are approximately halfway down your shins or until your hips can no longer go further backwards without arching the back. Hold briefly, then push the hips forward, squeezing your glutes to hinge back to the starting position. Your hands should follow a straight line between your shins when performing the movement. As you lower down, you should feel your hamstrings getting progressively tighter. Activate your core to keep a straight back throughout the exercise. Repeat for the desired amount of repetitions.

Perform the movement in a slow and controlled manner where you avoid arching the back to lower the weights or bending the knees, moving them forward.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.
Connected Equipment
We connect your equipment together so our guides can make smart suggestions to memebers.
24/7 Experience
Our interactive guides allow for 24/7 gyms to give members a 24/7 experience.
Video is 10x
Gym machine stickers are outdated and limited, our guides have full video demonstrations.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.