How to do the ROMANIAN DEADLIFT! | 2 Minute Tutorial

What's up guys and welcome back to 2 Minute Tutorials! This series will cover a broad range of training exercises to help you feel more comfortable in the gym and progress with your training. Each episode will cover one unique exercise by giving an in depth description of the muscle groups it activates, the equipment it requires, how to set it up, and most importantly, how to perform it correctly. With valuable cues, techniques, and assistance along the way, this series will deliver a quick, simple, and effective breakdown easy enough for anyone to understand. Whether you’ve been lifting for years, or if it's your first time stepping into a gym, these videos will have you feeling confident, knowledgeable, and ready to level up your training! So join the ride and let's get to work! Today's episode focuses on the the Romanian deadlift, also known as the stiff leg deadlift, or RDLs.

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CC: This exercise is gonna target all parts of your hamstrings, with some emphasis on your lower back. Now there’s a few different ways to perform this depending on which piece of equipment you use, however in this video, I’m gonna be demonstrating with a barbell. Nonetheless, each variation utilizes the exact same technique, so just use what’s available for you.

Once you’ve done that it’s time to initiate the setup. First approach the barbell with your feet shoulder width apart, pointing your toes slightly outwards, and placing your midfoot directly underneath. Then grip the bar firmly in the palm of your hands just outside your thighs with your thumbs wrapped around. From here, push your knees forward and lift your chest up, to lower your hips and straighten out your back. Then deadlift the weight up keeping your back straight and the bar close to your legs, then fully extend your hips and squeeze your glutes to reach the top.

The starting position should look something like this where your chest is up, your back is tight, and the bar is directly over your midfoot. Additionally, your lats should be nice and tight almost as if you’re squeezing something in between your armpits.

To begin the descent, hinge your hips straight back and slightly bend your knees without pushing them forward. Keep your back straight and your lats tucked in, and lower the bar in a straight line directly over your midfoot. Really feel the tension in your hamstrings, and go as far down as you can without rounding your back. For most people this occurs when the bar reaches your mid shin, but don’t be afraid to go further if you can maintain a neutral spine.

At the bottom, your eyes should be pointed downward, your back should be straight, and your legs should be slightly bent back, with your shins perpendicular to the ground.

From here, begin the ascent by contracting your glutes and extending your hips forward. Drive the bar up in a straight line directly over your midfoot and keep your back straight the entire time. Squeeze your glutes at the top without hyperextending your hips, and get back into the starting position for the next rep.

Some things to avoid are pushing your knees forward, letting your hips fall, and rounding your lower back. To prevent this, make sure to maintain a neutral spine, and control the weight with your hamstrings.

To incorporate this into your routine, I recommend adding it to your leg day, in addition to another isolation exercise for your hamstrings. Choose a moderately heavy weight for 3-4 sets of anywhere from 8-12 reps.

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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.

Make sure to leave a like if you enjoyed, comment what you want to see next, and subscribe for more! #Gym #ExerciseTutorial #RDL #RomanianDeadlift

[Polish_Star]

This 2 minutes video is far better than those long videos which makes the thing more and more complicated!

[Mert-E-E]

Liking every video so algorithm reaches u to the moon. This channel will blow up!

[ElManrriquezOficial-oq]

Great breakdown of the form. I appreciate how you emphasize keeping the back straight throughout the movement.

[MasterMorrison]

Awesome video
I’ve always seen the guys and gals do this exercise at the gym but they all do things differently and always afraid to ask or end up getting misdirections
So I’m glad you covered this lift
I’ll definitely add it to my leg day

[jonsnow]

Best 2 min tutorials I've come across. Even better than the longer ones.😎

[chat_bytes]

Most helpful workout videos ever! I love using these when I need a quick (not long) tip or help with a workout I'm about to do

[AmyPatton]

Found you through a YouTube short. You're content looks legit! Two minute form videos are great!!

[twentyonetortas]

Can you do a specific video on how to hip hinge?
- When I try it for bent over rows, my back ends up looking like Quasimodo's. I usually brace my core to avoid low back issues but the hunch is still there.
- The few times it actually looks straight, my low back can only avoid feeling strained for so long.
- Mental cues

[realest_JoJo]

I am just beginning and I was really struggling with my form on this lift, going to try to program this into my head for next leg day! Thanks this was really comprehensive!

[JohnSmith-ctjd]

I like to keep my knees straight and slightly bend my lower back. I use dumbbells and not much weight. It worked great. My back is strong and this has helped me a lot at work.

[alenka]

It is high quality work, thank you that u share your konwledge for free, thats very rare and noble, wish you all best! ❤

[nitsujJroy]

Thanks for this quality tutorial. Hope you can make a full body workout tutorial to follow as I'm going to the gym 3X per week. You deserve more subs bro

[popastefan]

Bro you are my inspiration, some day i want to be just like you

[angel_machariel]

It would have been welcome if one also taught how to breathe. I did this for the first time as a part of a newbie push-pull regime (one day push, the other day pull). Anyway, I was dizzy all of the time and almost fainted twice. So I did 3x5 instead of 3x10 because of exhaustion, not too much weight.

So a breathing tutorial I would welcome, without too much hassle. So many breathing tutorials on YT are too extensive, which strikes me more as time padding.

If anyone has a tip on a video, go ahead.

[ebenezersureshworkaccount]

0:51 - I like to think of the decent as trying to balance the weight in front of you whilst performing said actions as mentioned in the video.

[sojournermathys]

So nobody's gonna talk about that flawless form?

[jicaro]

Loved the educative/informative content, keep the good quality!!!

[matul]

bro i saw your channel, saw one video, & new that i had to sub! great info, short, concise but clear & demonstrates all the positions & how to have good form. love the content & you look phenomenal man, thank you for you channel. 💪🏽

[saulopinheiro]

Max, you are awesome! Your channel is amazing! Thx from Brazil!

[edixionz]

Place feet shoulder width apart, feet slightly flared

Grip bar outside thighs firmly

Squeeze glutes, keep chest up, bar over midfoot

Hinge hips back, slightly bending knees & imagining a wall in front of your shins preventing them from going forward

Keep back straight w/ lats tucked, stretching hamstrings while going far down as you can w/o shifting emphasis to lower back (usually around midshin)

Eyes should be pointed down in front of you

Extend hips forward, contracting the glutes (maintaining straight bb path directly over midfoot, with a neutral spine)