Stop F*cking Up RDL's (PROPER FORM!)

About this Video

• Video Title: Stop F*cking Up RDL's (PROPER FORM!)
• Channel: ATHLEAN-X™
• Speakers: Jeff, Jesse
• Duration: 00:05:51

Introduction

This ATHLEAN-X™ video demonstrates the correct form for Romanian Deadlifts (RDLs), emphasizing how to avoid common mistakes. The instructor focuses on grip, foot placement, spine positioning, hinging technique, bar path, and the appropriate range of motion to maximize hamstring and glute engagement while minimizing risk of injury. The video also covers modifications using dumbbells.

Key Takeaways

• Proper Grip: Grip the bar just outside shoulder width for optimal lat engagement and bar control.
• Foot and Spine Positioning: Grip the floor with your toes, lift your collarbones, and squeeze your glutes to maintain proper spinal alignment and balance. These actions must be performed simultaneously.
• Hinging Technique: Hinge at the hips by moving the pelvis backward, aiming to tuck your pinkies into your lower abdomen and upper thigh. Alternatively, imagine closing a drawer with your butt.
• Pelvic Tilt and Bar Path: Maintain a slight anterior pelvic tilt throughout the movement to prevent lumbar spine flexion, maximize hamstring stretch, and ensure the bar travels straight up and down, close to your thighs.
• Range of Motion: Go as low as possible while maintaining the anterior pelvic tilt; stop if your lumbar spine starts to round. Focus on hip drive to return to the starting position. Using dumbbells, hold them at a 45-degree angle against your thighs.