Elite Physique The New Science of Building a Better Body

Staggered-Stance Romanian Deadlift
DEADLIFTS
The staggered-stance RDL is a terrific exercise for two primary reasons. First, it minimizes
stress on the low back. Second, it provides a bridge between a two- and one-leg
RDL. This is one of the most underrated deadlift variations, given how many people
can perform it without low back strain.
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 hipwidth
apart, toes straight ahead. Rest the ball of your left foot approximately 12
inches (30 cm) behind you (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 for all reps with the
right leg.
4. Switch your stance so your left leg is performing the work while the ball of the
right foot rests on the floor.
a
b
ADVANTAGES
• This variation drastically reduces strain throughout the low back.
• It provides a bridge between the two- and one-leg deadlift.
COACHING CUE
All of the tension should be felt through the front leg and hip. The leg that’s slightly
bent should have no pressure going through the foot—it’s only there to provide minimal
balance support.
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