Romanian Deadlift (RDLs)

Romanian Deadlift (RDLs)

1. Stand with your feet positioned at hip-width distance, maintaining a slight bend in your knees, and place a barbell in front of you.

2. Initiate the movement by hinging forward at the hips, ensuring that your spine remains elongated and straight as your torso descends towards the floor. With both hands, grasp the barbell at a shoulder-width grip, retracting your shoulders back and down to stabilize your spine while engaging your core. Direct your gaze downwards and slightly forward to align your neck with the rest of your back and prevent excessive extension.

3. Activate your glutes, hamstrings, and core muscles, and firmly press your feet into the ground as you ascend into an upright position, lifting the weight until it reaches approximately your upper thighs. At the top of the movement, contract your glutes and fully extend your hips.

4. Proceed to repeat the exercise by lowering the weight towards a position ranging from your knees to your toes, depending on your level of flexibility. Ensure that your torso remains parallel to the ground, maintaining a flat back, a slight knee bend, and sustained engagement of your core throughout the movement.