RDL Exercise and Workout: How To Do RDL With Dumbbell

by Mousumi Mukherjee
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Have heard the name of many exercises, but what is this RDL! Heard the name RDL for the first time. Well! RDL Exercise, the abbreviation for Romanian Deadlift Exercise, is a workout that helps you develop good hip health & joint actions.

Also, this exercise will enhance your muscle growth (that is also called hypertrophy), strength & muscular endurance. In fact, various athletes, especially weight lifters & powerlifters, use this movement for developing their body strength & body mass in the rear chain.

The RDL workout, also known as the Romanian Deadlift workout, is seen by most people as an auxiliary lift with submaximal weights. Nonetheless, the movement of this exercise has many programs that comprise flexible applications for numerous strength-based goals. 

Now, as you have understood, what does rdl stand for? Let us now proceed towards the process of doing RDL exercises.

How To Do RDL Exercise?

How To Do RDL Exercise
How To Do RDL Exercise

BB RDL:

Here we are presenting before you the step by step in-depth illustration of how to do BB RDL:

Step 1:

  • Load a barbell
  • Stand using your feet & adjust your shoulder-width apart with toes forward
  • Now position the barbell in such a way that it remains over your shoelaces as you glare straight down.

# Note: Make sure that your torso is upright & your arms are straight. Also, you must drop the shoulder blades down towards the rear. By doing this, it will lock your back & the strain of your neck is minimized.

Step 2:

  • Bend downwards
  • Grab the bar (slightly broader than the shoulder-width grip)
  • Ensure if your back is flat
  • Now, ensure if your shoulders are over the barbell
  • Now stand up & brace

# Note- Do these steps repeatedly & be sure that your back is flat & you are doing the exercise following the proper technique. Many people have undergone injury while performing a set’s 1st & last few reps.

Step 3:

  • After setting up your back, what you have to do is brace the core
  • Push the hips backwards as you maintain a flat back
  • Keep the position of your knees over your ankles.

# Note: If you can feel a tension developing in your hamstrings or across your lower & middle back, around your shoulder blades, then you can be sure that you are doing the Romanian Deadlift muscles worked exercise correctly.

Step 4:

  • After you have positioned yourself in such a manner that your hamstrings are contracted, your back is flat & your barbell is somewhat below your knee, just stand up by keeping your barbell near your body

# Note- As you push your weight through the toes, keep your patience & put your weight again in your heels.

Step 5:

  • Contract your upper back, glutes & your core. Do it by flexing your back’s middle part to the buttocks.
  • Repeat the step again & again

# Note- Whenever you reach your hip’s full extension, flex your glutes & put your ribcage downward for the stabilization of your lumbar spine.

Read More: What is Isokinetic Exercise

Romanian Deadlift With Dumbbells:

The RDL With Dumbbell is a workout that is done to bolster the hamstrings of your body. For maximizing the labour being put on your hamstrings, they are isolated. The DB RDL is done in the following way:

1. Starting Position:

  • Set your feet at your hip width & unlock your knees
  • Arch your low back
  • Now pinch your shoulder blades together
  • Enlarge your chest

2. Downward Movement:

  • Keep a frozen posture of your upper & lower back & also your knees in an unlocked position
  • Now slowly push back your hips by touching your dumbbells with your legs. Do this until a stretch is felt in your hamstrings
  • It would be best if you did not bend your knees. On the contrary, your lower back must round off

3. Upside Movement:

  • Push your soles into the ground by maintaining your upper body’s posture
  • Extend your hips up to the extent you can extend it that is under your control & start raising your physique back to the position from where you started.

Benefits Of RDL Exercise:

Benefits Of RDL Exercise
Benefits Of RDL Exercise
  • Increased Hamstring Mass
  • Improved pulling strength
  • Applications to weightlifting motions
  • Enhanced athletic performance

Why Are They Called RDL Exercise?

The name of the exercise, Romanian Deadlift (RDL), came from the name of Nicu Vlad, the Romanian weightlifter. He also got medals in the 1984, 1996 & 1988 Olympics. He was also enacted at the 2006 International Weightlifting Federation Hall of Fame. So, various athletes, as well as coaches, simply named it Romanian Deadlift (RDL).

What’s The Difference Between RDL And Good Morning?

The Difference Between Romanian Deadlift (RDL) And Good Morning is the difference in the barbell’s placement. In Good Morning, the barbell placement is done in the same position as that of a squat. The doers of Romanian Deadlift hold the barbell in the exact mannered grip within their extended arms as done in a deadlift.

Wrapping Up:

We hope we have satisfied you with our information on the rdl exercise. So, just start with the Romanian deadlift exercise today, and you will yourself experience its usefulness.

FAQs

Q.1. What is RDL exercise good for?

Answer: RDL exercise is good for the following:

Increased Hamstring Mass
Improved pulling strength
Applications to weightlifting motions
Enhanced athletic performance

Q.2. What muscle does RDL workout?

Answer: The RDL exercise works on posterior chain muscles encompassing the erector spinae, adductors, hamstrings & gluteus maximus.

Q.3. Is RDL a leg or back exercise?

Answer: The RDL exercise is both for the lower back and legs.

Q4. What does RDL stand for?

Answer: RDL stands for Romanian Deadlift (Exercise). It is a type of workout that helps you to develop sufficient hip health & joint actions.

Also, this exercise will enhance your muscle growth (that is also called hypertrophy), strength & muscular endurance. In fact, various athletes, especially weight lifters & powerlifters, use this movement for developing their body strength & body mass in the rear chain.

The RDL workout, also known as the Romanian Deadlift workout, is seen by most of the people as an auxiliary lift with submaximal weights. Nonetheless, the movement of this exercise has many programs that comprise flexible applications for numerous strength-based goals.

Q5. Tell about the DB RDL muscles worked?

Answer: RDL exercise works mainly on the primary muscles of our body like erector spinae, hamstrings (semitendinosus, semimembranosus & biceps femoris), gastrocnemius, forearm flexors, gluteus maximus, adductor Magnus & trapezius. DB RDL (Dumbbell RDL) is the workout done for strengthening the isolated hamstrings to maximise the duty being put on them.

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