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Romanian Deadlift (RDL) to Clean Receive

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 explosively extending hips forward, jumping upwards while shrugging shoulders towards ears
  4. Barbell catapults upwards close to the body
  5. Once barbell reaches chest, the elbows jump underneath the bar to 90 ˚ facing forward, catching barbell on top of the chest

Pre-Requisite Exercises

Targeted Muscles

  • Hamstring
  • Gluteals
  • Calves
  • Lower Back
  • Trapezius
  • Deltoids
  • Quads  

Stance & Grip

  • Neutral stance, feet are parallel and shoulder-width apart
  • Arms grabbing barbell outside shoulders, palms facing down

RECOMMENDED LINKS

  

Positions: 
Deadlift
Common Errors: 

Legs are fully extended at the beginning of downward motion.

No shrug, barbell travels upwards away from the body.