The Romanian Deadlift (RDL) is a variation of the traditional deadlift that targets the hamstrings, glutes, and lower back muscles. It is a compound movement that involves several different muscle groups working together to execute the exercise. The RDL is a strengthening exercise where a loaded barbell is lifted off the ground from a stabilized, bent-over position, with knees free to bend. The RDL is a prominent barbell exercise in most workout programs, both for bodybuilding and strength training alike.

Here are some tips on how to perform the RDL correctly:

• Position the bar over the top of your shoelaces and assume a hip-width stance.
• Assume a double overhand grip just outside of hip width and deadlift the weight into position at the top with the hips and knees locked out.
• Begin the RDL by pushing your hips back and hinging forward until the bar is just below knee height.
• Drive through the whole foot and focus on pushing the floor away.
• Return to the starting position and repeat for the desired number of repetitions.

Benefits of the RDL include:

• Strengthening the posterior chain, mainly the hamstrings, glutes, and lower back.
• Improving the functional movement needed to complete hip flexion and extension.
• Less stress on joints compared to traditional deadlifts.
• Sculpting abs and improving grip strength.

The RDL can be done with a barbell or a pair of regular dumbbells. It is recommended to add RDLs to your workout routine, especially on lower-body training days, since they build serious strength.