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Romanian Deadlift: How to Do the Hardest Simple Exercise

The Romanian deadlift may be the hardest simple exercise you can do in the gym. Like the squat, the Romanian deadlift (or RDL) looks straightforward, but doing it well takes practice and precision. The payoff, however, is great — and strong-looking glutes, hamstrings, and lower back muscles are just the beginning. “The RDL is more than an aesthetic or strength exercise,” says Jolie Kobrinsky, RKC, TRX. “It’s the lynchpin for explosive strength and power.” Here’s a primer.

Romanian Deadlift: Step-by-Step Instructions

Stand with your feet shoulder-width apart and parallel, holding a pair of dumbbells in front of your thighs, palms facing you. Draw your shoulders back, unlock your knees, and engage your core as you slowly hinge at your hips, sending your butt back. Maintaining your lower back’s natural arch, lower the weights until your torso is nearly parallel to the floor. Keep your head neutral and the weights close to your body throughout the movement. When you can’t descend farther without rounding your back (you should feel a deep stretch in your hamstrings), pause, and push your hips forward to return to the starting position.

Common Romanian Deadlift Mistakes

Avoid...