In the Know Your Lifts series, we’ve covered the high-bar back squat, the low-bar squat, the power jerk and split jerk, and the overhead press.
It’s been a minute since we last published an entry in the series, but I had to bring Mr. Know Your Lifts (and his signature singlet) out of retirement to show you how to do one of my favorite accessory lifts for the conventional deadlift: the Romanian Deadlift (aka the RDL).
Unlike a conventional deadlift, where you lift the weight from the floor, with the RDL, you start the movement from a standing position and lower the bar slowly without bringing the bar down to the ground. Think of it this way: a conventional deadlift is like picking up a heavy box from the floor, while an RDL is like hinging at your hips to set that box down on a coffee table. Both are hip hinges, but they serve different purposes and hit your muscles in different ways.
Because you slowly lower the bar, the RDL really hammers your hamstrings and glutes. It’s not only a great supplemental lift for the conventional deadlift, but it also helps you build thick, meaty hamstrings and glutes. The RDL has been in heavy rotation in my programming this year. I love it. I typically do RDLs on the days I do squats. As the bar gets heavier, don’t be afraid to use lifting straps so that you can keep adding intensity to the lift without having to worry about your grip.
