Скачать или смотреть Romanian Deadlift (RDL) | Build Strong Hamstrings & Glutes

The Romanian Deadlift (RDL) is a variation of the traditional deadlift that focuses more on control and tension in the hamstrings and glutes. Unlike a standard deadlift, which starts from the floor and uses a bigger range of motion, the RDL starts from standing and emphasises a hip hinge with a soft bend in the knees. This makes it ideal for improving posterior chain strength, posture, and injury prevention - especially for runners, parents, and anyone prone to lower back niggles. When you're working with lower, and usually physically smaller weights ie not a barebell, the RDL makes more sense to do.

You can use dumbbells (as shown in this video) or kettlebells—whichever you have to hand.

Instructions:
1. Stand tall holding a dumbbell or kettlebell in each hand in front of your thighs, arms long.
2. Soften your knees slightly and hinge at the hips, sending your bum back while keeping your spine long.
3. Lower the weights down the front of your legs until you feel a stretch in your hamstrings.
4. Keep your chest open and shoulder blades gently drawn back.
5. Drive through your heels to return to standing, squeezing your glutes at the top.
6. Repeat for desired reps or time.

Trainer’s Tips
⭐️ Think “Back, Not Down”: Push your hips back like you’re closing a drawer with your bum.
⭐️ Keep the Weights Close: Glide the dumbbells down your legs to protect your lower back.
⭐️ Don’t Lock Your Knees: Keep a soft bend to allow the stretch through your hamstrings without strain.

The RDL is brilliant for improving hip mobility, core control, and glute engagement - all essential for stronger lifts, better posture, and injury-free movement in everyday life. Want to make it more challenging? Try a single-leg version next for balance and core control. Let me know how you get on!