Elite Physique The New Science of Building a Better Body

Romanian Deadlift (RDL)
The Romanian deadlift (RDL) is essentially a partial deadlift that starts from the lockout
position. The lifter lowers the weight to around knee level before returning it to the
starting position, making it a viable option for virtually anyone, especially tall athletes
with mobility deficits. The only potential disadvantage is that you need a power rack to
start the exercise. This is one of the deadlift variations where you need to lower the
weight relatively slowly to avoid low back strain because a quick drop is very risky to
the discs. Dumbbells are just as effective as a barbell, and often preferable to many.
DEADLIFTS
HOW TO DO IT
1. Place two heavy dumbbells on a bench in front of you. Grab them and step back
from the bench, with the dumbbells against your thighs, and set your feet between
hip- and shoulder-width apart, feet straight ahead (see figure a).
2. Brace your core, and then push your hips back, lowering the dumbbells until
they’re just below your knees while maintaining a neutral spine (see figure b).
3. Push your hips back to the starting position and repeat.
a
b
ADVANTAGES
• This eliminates the range of motion in the lower half, which can be the highest
risk phase for people with a history of low back pain or poor mobility.
• It is an excellent way to teach the hip hinge.
COACHING CUE
Younger athletes, especially females, will try to lower the weight far below their knees.
If you find yourself doing this, slow the movement down and focus on the quality of hip
extension rather than range of motion.
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