What is a RDL?


What is a RDL?

The Romanian deadlift (RDL) is a traditional barbell lift used to develop the strength of the posterior chain muscles, including the erector spinae, gluteus maximus, hamstrings and adductors.

Is deadlift and RDL the same?

The primary difference between the exercises is that the deadlift is performed by lifting the weight from the floor and the RDL starts with the weight held in front of the hips.

Why is RDL called RDL?

Olympic Weightlifting: The Romanian deadlift was named after Romanian Olympic Weightlifter, Nicu Vlad, indicating why it is such a vital lift for Olympic weightlifters. The Romanian deadlift can increase hamstring and back strength necessary for snatches (snatch grip Romanian deadlifts) and heavier clean & jerks.

What’s harder deadlift or RDL?

The Romanian deadlift differs from the deadlift in that it starts from a standing position and engages more of the glutes and hamstrings. The deadlift starts from the bottom position and engages more of the quads and mid-back. You can lift more weight with a deadlift vs Romanian deadlift.

Is RDL safer than deadlift?

For the average gym-goer or non-strength athlete, the RDL probably represents a better and safer alternative to deadlifts for training the posterior chain muscles, mainly due to the different types of muscle contraction involved in executing the two lifts.

Should you go heavy on RDL?

The RDL must be heavier than hang snatch loads by at least 40%, as the lift is an option for slow strength, not a power exercise.

Is RDL for back or legs?

The Romanian deadlift works both your back and legs. Primarily your low back, your glutes, and your hamstrings which are on the back of your thighs.

Do RDLs make your thighs bigger?

To build muscle you need to eat more calories than you consume, so if you’re dieting or trying to lose weight then it’s unlikely you’ll get big thighs from deadlifting. You may experience some muscle growth if you’re new to weight training, however.

Are RDL good for butt?

“RDLs are one of the most effective hamstring and glute exercises around.”

How heavy should you RDL?

How Heavy Should I Go On RDLs? The RDL is considered by many an accessory exercise. As such, you should never go really heavy. Pick a weight where you can comfortably get 6-12 repetitions on with good form.

How heavy should your RDL be?

Entire Community

Strength Level Weight
Beginner 121 lb
Novice 185 lb
Intermediate 266 lb
Advanced 361 lb

Why are RDLs so hard?

Bending at the waist It is entirely possible to achieve 90º or more of flexion at the trunk without any movement of the hips at all. However, bending in this way puts incredible stress on spinae erector muscles of the lower back, as well as compressing the hell out of the vertebrae and discs in the lumbar spine.

How heavy should RDLs be?

Entire Community

Strength Level Weight
Beginner 63 lb
Novice 99 lb
Intermediate 146 lb
Advanced 201 lb

Do you squeeze your glutes during RDL?

This forces your chest forward and sets you into perfect torso position for the entire movement. Now, soften your knees (make SURE they are not locked), squeeze your glutes and tuck your pelvis forward into the bar (posterior tilt). Remember this position and how it feels – this is how you will END each rep.

Does RDL make butt bigger?

They are a popular exercise used to target the butt and legs — and can build muscle that leads to a rounder, firmer backside, while also improving hip mobility.