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// NOBILITY COACHING

EXERCISE EXECUTION

Category: Hinge

// EXERCISE EXECUTION

BODYWEIGHT RDL

// COACHING AUDIO

00:00 / 04:23

The bodyweight Romanian deadlift (RDL) is a hip-hinge exercise that targets the hamstrings and glutes while developing hip control, stability, and fundamental hinging mechanics

// EXERCISE BREAKDOWN 

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The Setup

Execution

    Feet roughly hip width apart

    Feet straight

    Arms down by your sides, reaching towards your feet

    Long Spine & Abs Tight

    Stacked rib cage and pelvis​

    Soft knees

    Knees on top of shoelaces​

    Whole-foot pressure

    Slight focus on the base of the big toe and inside heel

[ (1).png

Phase One

Execution

    Initiate by pushing your hips back and slightly up

    Pelvis moves back, not down​

    Knees stay on top of shoelaces

    Maintain whole foot pressure

    Slight focus on base of big toe and inside heel​

    Maintain long spine and abs tight

    Depth is personal

    Just because you can go lower, that doesn't mean you need to​

    We moving through the hips. We're not moving the spine
[ (2).png

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 rib cage and pelvis alignment

    Long spine and abs tight​

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

    We don't need to keep pushing our bum forwards once we're at the top.

    We're simply looking for a stacked rib cage and pelvis.

// COMMON MISTAKES

Knees & Feet Turning Out

Rounding The Back

Too Much Knee Bend

Sticking The Bum Out

Toes / Heels Coming Up

Knees Too Straight

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