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// NOBILITY COACHING

EXERCISE EXECUTION

Category: Hinge

// EXERCISE EXECUTION

BARBELL RDL

// COACHING AUDIO

00:00 / 04:31

The Barbell Romanian Deadlift (RDL) is a hip hinge exercise that primarily targets the hamstrings and glutes. It develops strength and control through hip extension, while challenging our ability to maintain trunk control as the hamstrings and glutes lengthen under load.

// EXERCISE BREAKDOWN 

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The Setup

Execution

    Grip the bar just outside of your legs

    Step back from the rack

    Long Spine & Abs Tight

    Rib cage and pelvis aligned​

    Shoulder blades down in to front pockets

    Not shoulder blades back and down​

    Elbows slightly face the back of the room

    Soft Knees

    Whole Foot Pressure

    Slight focus on base of big toe and inside heel​
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Phase One

Execution

    Maintain long spine and abs tight

    Maintain whole foot pressure

    Slight focus on base of big toe and inside heel​

    Knees are not turning out

    Knees are not going back with our hips

    Initiate by pushing your hips back and slightly up

    Pelvis moves back, not down​

    Think about pushing in to back pockets

    Shoulder blades stay in front pockets

    Bar remains close to us / over mid-foot​

    Depth is personal

    More doesn't mean better
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Phase Two

Execution

    Push into the floor to stand up

    Not pull​

    Push into the floor with whole foot pressure

    With a slight focus on base of big toe and inside heel​

    Maintain Long spine and abs tight​

    Maintain shoulder blades front pockets

    Allow your hip to travel forwards as you return to standing position

    We don't need to keep pushing our bum forwards at the top​

    We are not looking to stick our bum out as we approach the top

    I like to think about trying to get my pelvis under my ribs, before my ribs are on top of my pelvis

// COMMON MISTAKES

Knees Turning Out

Sticking The Bum Out

Toes / Heels Coming Up

Rounding The Back

Knees Too Straight

Too Much Knee Bend

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