How do you do the RDL workout?
How many sets of RDL should I do? Repetitions can be best kept between 8-12 with moderate to heavy loads for a total of 3-5 sets, depending on the overall training volume of the program.
What workout goes with RDL? Both squats and deadlifts are great for targeting the posterior chain, and here you’ll do both at the same time. The deficit deadlift is a more knee-dominant exercise, while the RDL is a more hip-dominant exercise, and but both work the glutes is a different way, so you get the best of both worlds.
How many times a week should you RDL? A beginner may choose one to three times a week, with a longer recovery time between exercises. An advanced athlete who has already been hitting the gym up to six days a week and has already been incorporating deadlifts into their routine may be ready for a higher frequency such as five or six times a week.
How do you do the RDL workout? – Additional Questions
Should RDLs be heavy or light?
Analyzing the Romanian Deadlift for Transfer and Impact
The RDL must be heavier than hang snatch loads by at least 40%, as the lift is an option for slow strength, not a power exercise.
How much weight should you RDL?
Entire Community
| Strength Level |
Weight |
| Beginner |
121 lb |
| Novice |
185 lb |
| Intermediate |
266 lb |
| Advanced |
361 lb |
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Should RDL be heavier than deadlift?
You will be able to lift more weight with the deadlift vs Romanian deadlift. Most people should be able to Romanian deadlift between 30-40% of their 1 rep max deadlift for 8-10 reps. Whereas most people should be able to deadlift between 60-70% of their 1 rep max deadlift for 8-10 reps.
Is RDL safer than deadlift?
For the average gym-goer or non-strength athlete, the RDL probably represents a better and safer alternative to deadlifts for training the posterior chain muscles, mainly due to the different types of muscle contraction involved in executing the two lifts.
Is RDL harder than deadlift?
Are Romanian Deadlifts Harder? Romanian deadlifts are more difficult than standard deadlifts from the ground because your back and legs have to change the direction of the bar without a full stop on the ground and the focus is on the eccentric, making it a more hamstring, glute and lat focused exercise.
Do you squeeze glutes at top of RDL?
Engage your glutes, contract your hips, and drive back to the starting position, locking your hips out at the top. Exhale. You should feel a squeeze in your hips and quads as you lock them out.
How can I feel RDL in my butt?
Where should you feel RDL?
Where Should I Feel RDLs? You should feel this exercise primarily in the hamstrings and glutes. If you do not feel this exercise in your hamstrings right from the first rep, then you are doing it incorrectly. Focus on pushing your butt way back which will naturally flex the hips and lower the bar down.
How do you activate glutes during RDLs?
Are RDLs good for glute growth?
Romanian Deadlifts increase mobility in your hips due to the straighter leg position. The RDL works your glutes and hamstrings more than a conventional Deadlift because the quads don’t contribute as much.
What exercise activates the glutes the most?
What are the best glute activation exercises?
- Banded Squats.
- Single Leg Banded Exercises (standing kickbacks, standing abductor lifts)
- Banded Side Shuffle.
- Monster Walk or V-Walk.
- Banded Hip Hinge.
- Glute Bridge.
- Clam.
Should you feel RDL in lower back?
What are RDLS good for?
The Romanian deadlift (RDL) is a traditional barbell lift used to develop the strength of the posterior chain muscles, including the erector spinae, gluteus maximus, hamstrings and adductors. When done correctly, the RDL is an effective exercise that helps strengthen both the core and the lower body with one move.
Is RDL for back or legs?
The Romanian deadlift works both your back and legs. Primarily your low back, your glutes, and your hamstrings which are on the back of your thighs.
Should my back hurt after RDL?
If you’re relatively new to deadlifting and you’re experiencing some soreness, don’t worry… give your body some time to adapt to the new movement! However, if you’re consistently dealing with a sore back after deadlifts and you’ve been at it for a while, you want to work on optimizing your form and programming.
Are RDL and deadlift the same?
The primary difference between the standard deadlift and the RDL is that the former starts with the weight on the floor, while the latter starts with the weight held in front of the hips.
Why does my lower back hurt when I do RDL?
Stiffness or soreness in your lower back muscles may occur from training hip hinge patterns (think deadlifts, kettlebell swings, Romanian Deadlifts, etc.). This can seem like a normal response to exercise, as the muscles are responding to overload and adapting to get grow stronger.
