The ULTIMATE RDL Tutorial (Romanian Deadlift)

[@ditz3nfitness]

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!

[@SquatUniversity]

Hope this can help in your recovery!

[@ditz3nfitness]

@@SquatUniversity Any tips on APT? I think that causes my lower back pain, and I can't really deadlift now when the injury has happened. Make it much worse. Afraid it'll go on forever

[@kingadjust6201]

​@@SquatUniversityI'm a beginner on compound movements, and want to start these tonight what is a good beginner weight to use? 😎👍

[@MrPiotreknit]

​@@ditz3nfitness make sure to squeeze your both glutes on the top, it may be just psoas that takes over when dl

[@DamianBrown]

That look to camera 😅

[@oldvlognewtricks]

And the zoom… and sound 😂

[@kcbarnes9742]

Yuss😂

[@shicadelic]

Killed me lol

[@bredaforrest]

2:32

[@robertdelorme8779]

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!!

[@youtubesurfin]

the synergy between the trainer, model and cameraman is incredible

[@Blake900]

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!

[@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.

[@millsbecouvarakis2507]

Has to be the best lifting tutorials on KZbin

[@SquatUniversity]

Thank you

[@flakes773]

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.

[@vasudevkarthik4593]

Good to hear that you got your ambition back. More power to you .love and respect from India 🇮🇳 ♥

[@SquatUniversity]

I'm honored to help in any way I can!

[@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.

[@tmmnago2722]

Do good mornings next.

[@traaaaan]

It's the exact same thing but the bar is on your shoulders instead of hanging from your arms.

[@aaditramesh7417]

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!

[@524RJ]

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.)

[@SquatUniversity]

I'll see what I can do!

[@mahendrachouhan2225]

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

[@bigdaddy_doc2580]

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.

[@paulanderegg5536]

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!

[@antoinegai2641]

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

[@davidlaush180]

I wasn't ready for that cue.

[@parthvyavhare5134]

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

[@Earthman369]

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

[@RatInCage-E102]

This dudes quads are bussin

[@frankcelestino7816]

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

[@SquatUniversity]

Hope these cues can help!

[@MrZaerock]

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

[@justwatchingffs371]

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.

[@elfynlied]

I like this because to really make your torso neutral, your arms fall straight down. They don't plaster to your shins as most people have said they do.

[@copernicus99]

The problem I've encountered with progressing with RDLs is that when the weight gets heavy, the demands increase on the upper back to maintain the neutral back position- and upper back strength becomes a limiting factor in the exercise.

[@bc5208]

Try using straps. It’ll take the focus off holding on the weight and you can 1000000% focus form. It’s helped me so much.

[@Bunny11344]

@@bc5208 is there a brand u recommend? I think mine aren’t firing well or I’m not doing it right because I feel the pull and strain even more on my wrists and forwards with straps

[@comingverysoon]

@@Bunny11344 Any $10 straps will usually do. It may be you aren't using them correctly. There are videos on KZbin that can help.

[@1nita390]

Thank you so much I always feel in my lower back thank you 🙏

[@SquatUniversity]

You're welcome

[@mausousap]

amazing! best video explanation ive seen, thank you

[@SquatUniversity]

Thank you

[@bashayeralghareeb4222]

This is so helpful, great video. Thank you 👏🏼

[@BrandonMicheals]

Can you please do a video on single leg dumbbell deadlifts and how to do them properly that is something I have been struggling with for quite some time and I’ve been trying to learn it as of late

[@SquatUniversity]

You bet

[@crushbum613]

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 🙏

[@SquatUniversity]

Have you seen this one? kzbin.info/www/bejne/jYGTenl-oNCFkJI

[@rajeshchatterjee8446]

You are awesome.

[@chotuff2656]

Great info... Keep uploading more

[@Blissfulanon]

This guy has an amazing foot arch.

[@jmichel70]

Thank you

[@SquatUniversity]

You're welcome

[@domepiece11]

I have an L5/S1 disc extrusion. I can no longer DL in any form without pain. Now, I do hip thrusts on a lying hamstring curl machine and hip hinges on a 45-degree back extension apparatus (WAY better than a GHD). I am finally developing my hamstrings and glutes with NO back strain. DLs are good. But they are NOT always the best option in terms of risk to reward ratio. I do think RDLs are superior to conventional DL though. You have to maintain tension.

[@seanmckeough6869]

Fantastic tips!!

[@SquatUniversity]

Thanks

[@ppaooh]

Very clear explanation thanks!

Thank you, this is very helpful

[@Anonymous-w9m]

That man was an epitome of perfect form 👌👌👌

[@nexotope]

Awesome demo, ill keep practising!

[@JunSimVocal]

LETS GOOOOO

[@kevinmorley4924]

Nice breakdown.

[@wokkelz]

Thank you!

[@SquatUniversity]

You're welcome

[@olimi345]

I find the engagement of shoulder blades area to maintain a straight back is challenging. Could you please update another video talking about it? Thanks ❤❤

[@Streetview83659]

Amazing video

[@vishalvishwakarma4389]

Great video!

[@GoodGuyDavid1]

AYEEEEE GO HEAD DOG YOH SHOULD OF SEEN THIS MAN FACE !!!!!! 😆😆😆😆😆😆😆😆😆😆😆😆😆😆 At 2:37 at like 2:36 😆😆😆😆😆😆😆😆😆😆😆😆😆😆😆😆😆 He looked at the camera Like What ??????? 😆😆😆😆😆😆😆😆😆😆😆😆😆😆😆😆

[@alainandres9071]

This is actually a good tutorial

[@MultiAzzouni]

You are the best

[@cf2099]

Much appreciated!

[@marialuisagabrielgomes6236]

Very good video!!

[@theFriendlyGhst]

I will never forget that cue 😂

[@kanek797]

Love your content buddy! Do you have a Spotify/yt music playlist of your lifting tunes? Share one!

[@Sara-ej8mk]

This is the hardest motion for me, i always feel it in my back

[@danielbartolini115]

Yeah so, I think they may be mistaken about their philosophy about RDLs regarding lower back. I've heard that since you're using your lower back to stabilize your core and keep a straight back, that this is also a lower back workout. At least it indirectly targets your lower back. Not sure why they saif you shouldn't feel it in your back. I don't know if they're wrong or if I'm wrong now.

[@Bunny11344]

@@danielbartolini115 you shouldn’t feel it in your lower back. Once you get the hang of it you’ll feel it more in your hams and glutes

[@squatsontheroad]

Good

[@justalittlebitmo]

Thanks for this! I must be losing form on my RDLs bc I do tend to feel it in my lower back. I'm going to try tapping it on the floor every time. That's when I feel my form suffers. Thanks for this! Used your tips on the Bulgarian Split Squat...oh boy! Glutes felt it for days! Lol

[@justalittlebitmo]

*not tapping, I meant to say

[@SquatUniversity]

Glad to hear you found that Bulgarian split squat video helpful!

[@milosjovanovic6767]

What about shoulder blades? Should they be recracted or protracted at the bottom position? Thanks!

[@elenajem]

Can you go over doing RDLs with anterior pelvic tilt? I have been trying to correct mine and I get back pain every time I do RDLs even tho I feel I am hinging properly

[@carlosmillanperez5912]

Go to a physical therapist who evaluate and work with therapeutic exercise

[@caitiedidit]

I have a minor one and it helps me to focus on pretending there’s a Coke can on my stomach and I need to crush it between my ribs and pelvis. (Also not locking my knees so much when I stand because I have hyper flexible knees that tend to almost go too far backwards if that makes sense and probably contributes to the tilt.) I also think the chest open cue is something I took too literally and contributed to my back being too arched so it’s good he went over that in this vid and his recent short/reel.

[@AnkitSharma-eh7nm]

I need one book, Hi

[@danielbartolini115]

Hey there, I like your channel big fan of your videos. I feel like you may have made a mistake with one specific detail in this video though. At 6:07 you mention that you "should not feel an RDL in your lower back * at all *". I thought this was false and you should feel it in your erectors (lower back) at least slightly because they are being used to stabilize your body and keep your back straight. Is this incorrect? I thought that this workout actually targets your lower back indirectly and helps build lower back strength, which means you should feel some pressure in the low back right? Let me know your thoughts please, I'm just looking for a new exercise to strengthen my lower back.

[@boriken395pr]

2:32...Pew!...Pew!!😂

[@alberthernandez3100]

2 years ago... I have a question Doctor Adam, RDL with an extended back, what's your thoughts? Not hyper

[@stephendaedalus6192]

Thanks! Will try these. Question at end. Experienced lifter, but never been able to get the RD right. I feel the hamstring stretch at the very bottom, then it's all posterior chain and dorsal erectors. Should you feel your hamstrings working to lift the weight, or is it really just the stretch? Trying to up my hammies, and only really feel them on leg curls and hip extensions.

[@Danielacastillort]

How is the breathing when doing this exercise?

[@Adrian-cn5rk]

Whenever I do this movement and brace...I feel my glute medius and low back area lock up. It's not pain, it just feels like I've hit a wall. However, when I anteriorly tilt my pelvis/arch really hard (not stack it the way you should) that locking sensation disappears and I'm able to feel my Hamstrings really pull apart.. not sure if it's a hip/glute issue

[@anthonygregorio2208]

You might have weak glute media and this is causing your back to try and pick up the load. Look up some good glute media exercises. Hope this help

[@batman-sr2px]

If the weight is in a backpack on your back does it still work like a deadlift?

[@marzero116]

I've just given up!!! I can't figure out how to do these correctly.... No matter how carefully methodically I try it I only ever feel fatigued in my lower back before my hamstrings.

[@MH-ex9vx]

Hello, but does he rebrace after every rep? Or only brace on the start for optimal position of spine and then breath “naturaly” -inhale during eccentric,exhale during concentric ?

[@AM-dn1iq]

HEY MAN IDK WHAT TO DO WHAT IF MY FORM LOOKS PERFECT YET I FEEL PAIN

[@millsbecouvarakis2507]

Does anyone have an idea why my lower spine insists on compressing on eccentric?

[@millsbecouvarakis2507]

I assume it’s core instability or weakness

[@Doxsein]

Poor hamstring engagement, hips not moving enough, or too much flexion of the lumbar spine could be possible. Just my guess

[@dayytube]

How far beyond the bar we should be leaning? Just a bit or doesn't really matter.

[@shabbydodo1751]

By doing RDL I get PAin in lower back..how to rectify this sir

[@dimitrisretsinas5580]

Squeeze glutes both in ascending and descending?

[@dylonwalker7980]

2:27 🎉❤

[@Sahil_Anthony]

Wht about stiff leg deadlift ??

[@Atg.po1]

Same thing

[@MrBenlee123]

Great video, thanks. Apart from the banded hip hinge & the plate exercise. Will it be useful to work on hamstring flexibility for this exercise as i feel like my lack of flexibility there is causing my back to curl. Cheers.

[@prestonhogue5790]

Should you have a shoulder width or hip width stance?

[@rtdget3443]

Would these tips also carry over through to the stiff legged deadlift? I have no problems doing the RDL but do feel pain in the lower back with the stiff legged deadlift or bent over barbell rows.

[@Grandmaster_Squirrel]

That’s an ill track who is the artist?

[@1mijaz]

whats that mat on the floor?

[@matrix61234]

Is there a tip for the first rep? In the first rep I round my back but after that the form looks fine since Im not getting all the way down to the ground so the first rep kill my lower back but after that the hamstring are feeling great

[@chu6757]

Is it safe to do rdl if your hamstrings are really tight

[@shh711]

So much emphasis on technique, yet if my foot & hand position is off, the whole contraction feels so awkward. & this wasn't even mentioned in the video. Can anyone recommend the best foot & hand position in this lift?

[@yessicafe509]

Even if I do this I still feel it a little bit on my back and I dont get why?

[@Kickboxer7267]

You didn’t mention shoulder position. Should I pull my shoulders down like during deadlifts or squeeze the shoulder blades together?

[@millsbecouvarakis2507]

Let the bar pull down your scaps similar to deadlift (scapular depression). I wouldn’t think about pulling your shoulders down but instead just let the bar hang.

[@SquatUniversity]

Down - never back

[@marym.8608]

Thanks for the video! I think I tend to feel an ache in my lower back after the exercise - - does that mean I’m doing it incorrectly??

[@Florin_Neagu]

This is a compound exercise. It hits a lot of different muscles and muscle groups. If you're getting sore lower back muscles (not sore ligaments), then that means that your lower back is underdeveloped relative to the rest of the muscles. As long as you're only getting sore muscles, then it means you're getting stronger. It also means you shouldn't push yourself too hard as long as your lower back hasn't finished growing (stronger).

[@sillywilly4185]

Talking about ROM for general strength, which would you say is the most optimal? Just below the knees, or stopping at the mid- shin

[@breadman5048]

It doesn’t matter.. you push your butt back as far as it can go.. so wherever the bar lands at that end is the right thing for you.

[@scotty2hotty240193]

Disagree with the lower back. You can definitely feel the lower back working an RDL and still satisfy all the criteria you mentioned

[@Stephh99]

This was so helpful, thank you!! For the first time I felt a deadlift in my back…don’t ask how I was doing them before 😆

[@OfficialKoven]

If you are feeling it in your lower back could it be that you are going too low to the point where you start rounding your back?

[@SquatUniversity]

Yes that is a potential cause

[@dannymarinos]

What about knee flexion? Is there a specific degree of knee bend with the RDL?

[@SquatUniversity]

Slight knee bend and then motion takes place about the hips. You dont need to lock the knees out

[@truman4956]

So if I do RDL’s, I’ll look like Sam? That guy is seriously fit.

[@potatius6421]

It always feels like I’m not even engaging the hamstrings

[@katerinegrillet9452]

Hahahahaha i dont forget the rigth position after tips 2😂😂😂

[@briansounalath]

For some reason I thought he had a bunch of samurai swords on the wall which would totally track lol

[@heathermunoz6282]

Don't mean to brag, but I'm so good at this, unlike my squat.

[@firemelon7296]

Same.

[@osh241]

So if I do this will I look as good as Sam?? 😎

[@SquatUniversity]

Guaranteed

[@sulezraz]

5:32

[@MelvilleAlbert-h2j]

Lewis David Davis Carol Perez Elizabeth

[@HarringtonBartholomew-u9d]

Lewis Ruth Johnson Ronald Brown Elizabeth

[@milwaukeemotor5995]

i don't know how to get my back flat

[@mattmckee1974]

You don’t need to, it’s not a perfect world, back can have some flexion, I like the advice on this video but back flexion is a good thing as long as your not curled up like a shrimp