Reverse (Romanian, RDL) Deadlift | How to Perform Reverse (Romanian, RDL) Deadlift | Powerlift Pro App

To perform a Reverse (Romanian, RDL) Deadlift, follow these steps:

Set up: Start by standing with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs. You can also use kettlebells or resistance bands if preferred. Maintain a slight bend in your knees throughout the movement.

Positioning: Engage your core and keep your chest up as you initiate the movement. Hinge at your hips and push your glutes backward while keeping your back flat. Allow your arms to hang straight down in front of you, maintaining a neutral grip on the barbell or dumbbells.

Descending Phase:
Lower the weight by continuing to push your hips backward while maintaining a slight bend in your knees. Keep the barbell or dumbbells close to your body, sliding them down your legs.
Lower the weight until you feel a stretch in your hamstrings. Ensure that your back remains flat and your core stays engaged.

Ascending Phase:
Engage your hamstrings and glutes as you push through your heels and bring your hips forward. Focus on squeezing your glutes at the top of the movement.
Maintain control and keep the weight close to your body throughout the movement.

Repeat: Complete the desired number of repetitions, maintaining proper form and control throughout each repetition.

Remember the following additional tips when performing Romanian deadlifts:

Keep your core engaged throughout the movement to maintain stability and protect your lower back.
Focus on maintaining a neutral spine and avoid rounding your back.
Avoid using excessive momentum or swinging during the movement. Emphasize a controlled and deliberate execution.
Start with lighter weights to ensure proper form and gradually increase the load as you become more comfortable and stronger.
If you have any concerns about your form or safety, consult with a fitness professional or trainer who can provide personalized guidance and ensure you’re performing the exercise correctly.
The Romanian deadlift primarily targets the hamstrings and glutes while also engaging the lower back and core. It is a valuable exercise for developing strength and improving hip hinge mechanics.

You can find this exercise, the Reverse Deadlift, in our Booty Blaster workout.