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Romanian Deadlift (RDL)

Body Position: 
  1. In standing position, arms straight and close to the body, barbell touching mid-thigh
  2. Starting downward motion slowly now, with knees slightly bend, flex hips slowly towards 90˚, lowering barbell towards chins, head looking up, chest out, and shoulder blades pushed back
  3. Once hips reach 90˚, upward motion starts by gradually extending hips forward until standing straight in erect position

Targeted Muscles

  • Hamstring
  • Glutes
  • Lower Back  

Stance & Grip

  • Neutral stance, toes are parallel, and shoulder-width apart  
  • Handover grip, palms facing down; hands are just outside shoulders

RECOMMENDED LINKS

Positions: 
Starting downward motion slowly, lowering barbell towards chin
Gradually extend hips forward until standing straight in erect position.
Common Errors: 

Weight is on the toes instead of the heels (flat footed)
The back remains convexly curved – no straight line