Overview
The Romanian deadlift, or RDL for short, is a variation on the standard deadlift that focuses mostly on the hamstring and gluteal muscles.
Even though the hamstrings are the primary target of all hip hinge exercises, the RDL has traditionally been referred to as the "leg" deadlift version. To enhance training frequency and refine the movement pattern, it would be prudent to alternate between performing RDLs on leg day and a different deadlift variation on pull or back days.
It's critical to work on the hip hinge movement pattern, so if you can, pick a variation that you can perform comfortably.
The best times to use the Romanian deadlift are when working out your legs or your entire body.
Guidelines
Put the bar over your shoelaces and stand with your feet hip-width apart.
With your hips and knees locked out, use a double overhand grip slightly wider than hip width and deadlift the weight to the peak of the exercise.
Push your hips back and hinge forward to start the RDL until the bar is little below knee height.
Drive through the entire foot while concentrating on ejecting the floor.
After repetitions, go to the beginning position and repeat.
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