The ULTIMATE RDL Tutorial (Romanian Deadlift)

Step-by-step process to learn how to master the RDL exercise with @SAMOKFIT.

Get my book on fixing injury here:

Get my book 'The Squat Bible' here:

Get olympic weightlifting programming (part 1):

______________________
Show Sponsors

______________________

______________________

Connect with SquatUniversity:
Follow on TikTok: @SquatUniversity
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App

Sound Credits:

______________________
#RDL #Workout

[ditznfitness]

I'm recovering from a lower back strain from conventional deadlifts. It's the third week now and I'm slowly getting back into deadlifts. Perfect timing with this upload!

[youtubesurfin]

the synergy between the trainer, model and cameraman is incredible

[robertdelorme]

I'm 60, can honestly say I have never learnt to do any lifting properly, been flying from the seat of my pants my whole life. I'm starting from scratch, ground zero. This vid has helped me so much with the RDL. Thanks so much!!

[millsbecouvarakis]

Has to be the best lifting tutorials on YouTube

[Blake]

Man, I can’t tell you how much I appreciate what you do. A few years into lifting and your videos have me correcting all kinds of little mistakes and feeling my leg workouts do so much more for me. Thank you!

[ColinGrym]

That trick with the band pulling back FINALLY helped me understand what I'm aiming for in RDLs after a year of doing them improperly. I was feeling the workout almost exclusively in my lower back and now I'm beginning to understand how they are hamstring dominant. I know I still have work to do, but this video helped immensely.

[flakes]

I've been dealing with serious back issues since 2019, and i didn't (and still ) have the cash to do therapy or anything that would help, I've been suffering for three years until i stumbled upon this channel and All i can say is Thank you from the bottom of my heart, u straight up changed my life, i get to be ambitious about lifting weights again.

[Bloozguy]

I can't see how _some_ low back fatigue can be avoided. You entire back is in isometric contraction, and the heavier the weight, then more stress on the back. It certainly is not like taking a hit like, from the deadlift, but it's clearly being engaged. Just like it's engaged while doing barbell row, which ultimately makes your entire back stronger.

[RJ]

This was an excellent breakdown! Can you do a video on RDL and DL differences in detail? (Like where to start, how to cue our body, etc.)

[aaditramesh]

Bro the tip about which part of the foot to shift was a game changer for me. I was having terrible weakness and pain in my lower spine simply because I was placing a large amount of weight on my heel. You saved me from crutches bro… mad respect!

[mahendrachouhan]

Best tutorial.. there's big difference between demonstrate an exercise and teaching exercise.. you are truly a great coach sir.. respect..

[bigdaddy_doc]

I think what helped me is starting with the bar and incrementally increase my weight every week instead of just jumping to a heavy weight right off the bat. Helped me nail the form and recognize where i should feel it.

[antoinegai]

Just as I start adding RDLs in my workouts! Thanks Squat University

[Earthman]

SWEET! I've been waiting for Squat University to do an RDL tutorial!
Thank You!

[paulanderegg]

Just started as a newbie doing these with 15lb dumbbells. Every RDL video shows the knees as what you move PAST to do an RDL. Well, my hamstrings stop with the bells above my knees, any further and my back strains even if I try to force it straight. I think lack of people mentioning limitations is what made it so hard to even begin these. Also, locking at the hips causes muscle memory to lock my knees back. Bending knees causes back to bend. Had to literally say out loud knees forward back straight as I began these just to get something that didn't hurt my back and strained my lower hamstrings!

[MrZaerock]

heard or saw it somewhere that you should act like reaching to a far away toilet
best tip i ever got

[justwatchingffs]

This may sound controversial, but empirical evidence and experience says it's right: have the weight spread out evenly across your ENTIRE foot, not just the heal, and hinge naturally, WITHOUT trying to slide the bar down your shins (which isn't really a natural movement). Rather, have the bar move a little bit forward. The imbalance that this will causes in your center of gravity is exactly what your body will want to counter in order to prevent you from falling over, and will do so by activating the posterior chain muscles, ie will load the hamstrings.

[crushbum]

Please sir make complete series on Deadlift . We learn lots about squit from you and still learning and keep it learning but we need a deep and complete information about deadlift . So kindly sir make it . Thanks 🙏

[parthvyavhare]

Much needed tutorial sir, i was about to program these in routine. #squatUclub 💥

[frankcelestino]

Great cues. I typically have a difficult time getting gluteal activation as my hamstrings tend to contribute more. Working on improving that