{"id":184795,"date":"2024-11-14T13:17:00","date_gmt":"2024-11-14T19:17:00","guid":{"rendered":"https:\/\/www.artofmanliness.com\/?p=184795"},"modified":"2024-11-14T13:17:00","modified_gmt":"2024-11-14T19:17:00","slug":"know-your-lifts-the-romanian-deadlift-rdl","status":"publish","type":"post","link":"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/know-your-lifts-the-romanian-deadlift-rdl\/","title":{"rendered":"Know Your Lifts: The Romanian Deadlift (RDL)"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-184803\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2024\/11\/Romanian-Deadlift-1.jpg\" alt=\"Instructional illustrations for the Romanian Deadlift (RDL) provide step-by-step guidance on setup, lowering the bar, and executing the lift effectively.\" width=\"750\" height=\"938\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2024\/11\/Romanian-Deadlift-1.jpg 750w, https:\/\/content.artofmanliness.com\/uploads\/2024\/11\/Romanian-Deadlift-1-320x400.jpg 320w, https:\/\/content.artofmanliness.com\/uploads\/2024\/11\/Romanian-Deadlift-1-640x800.jpg 640w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/p>\n<p>In the Know Your Lifts series, we&#8217;ve covered the <a title=\"Know Your Lifts: The High-Bar Back Squat\" href=\"https:\/\/www.artofmanliness.com\/articles\/know-your-lifts-the-back-squat\/\">high-bar back squat,<\/a> the <a href=\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/how-to-low-bar-squat\/\">low-bar squat,<\/a> the <a href=\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/jerk-technique\/\">power jerk and split jerk,<\/a> and the <a title=\"Know Your Lifts: Overhead Press\" href=\"https:\/\/www.artofmanliness.com\/articles\/overhead-press\/\">overhead press.<\/a><\/p>\n<p>It&#8217;s been a minute since we last published an entry in the series, but I had to bring Mr. Know Your Lifts (and his signature singlet) out of retirement to show you how to do one of my favorite accessory lifts for the <a href=\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/how-to-deadlift\/\">conventional deadlift<\/a>: the Romanian Deadlift (aka the RDL).<\/p>\n<p>Unlike a conventional deadlift, where you lift the weight from the floor, with the RDL, you start the movement from a standing position and lower the bar slowly without bringing the bar down to the ground. Think of it this way: a conventional deadlift is like picking up a heavy box from the floor, while an RDL is like hinging at your hips to set that box down on a coffee table. Both are hip hinges, but they serve different purposes and hit your muscles in different ways.<\/p>\n<p>Because you slowly lower the bar, the RDL really hammers your hamstrings and glutes. It&#8217;s not only a great supplemental lift for the conventional deadlift, but it also helps you build thick, meaty hamstrings and glutes. The RDL has been in heavy rotation in my programming this year. I love it. I typically do RDLs on the days I do squats. As the bar gets heavier, don&#8217;t be afraid to use <a href=\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/how-to-use-lifting-straps\/\">lifting straps<\/a> so that you can keep adding intensity to the lift without having to worry about your grip.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In the Know Your Lifts series, we&#8217;ve covered the high-bar back squat, the low-bar squat, the power jerk and split jerk, and the overhead press. It&#8217;s been a minute since we last published an entry in the series, but I had to bring Mr. Know Your Lifts (and his signature singlet) out of retirement to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":184804,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"activitypub_content_warning":"","activitypub_content_visibility":"","activitypub_max_image_attachments":3,"activitypub_interaction_policy_quote":"","activitypub_status":"federate","footnotes":""},"categories":[230,7],"tags":[],"class_list":["post-184795","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-health-fitness"],"featured_image_urls":{"large":"https:\/\/content.artofmanliness.com\/uploads\/2024\/11\/Romanian-Deadlift-1-1-538x280.jpg","aom":"https:\/\/content.artofmanliness.com\/uploads\/2024\/11\/Romanian-Deadlift-1-1-372x230.jpg","reactor-320":"https:\/\/content.artofmanliness.com\/uploads\/2024\/11\/Romanian-Deadlift-1-1-320x171.jpg"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.4 (Yoast SEO v26.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Know Your Lifts: The Romanian Deadlift (RDL) | The Art of Manliness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/know-your-lifts-the-romanian-deadlift-rdl\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Know Your Lifts: The Romanian Deadlift (RDL) | The Art of Manliness\" \/>\n<meta property=\"og:description\" content=\"In the Know Your Lifts series, we&#8217;ve covered the high-bar back squat, the low-bar squat, the power jerk and split jerk, and the overhead press. It&#8217;s been a minute since we last published an entry in the series, but I had to bring Mr. Know Your Lifts (and his signature singlet) out of retirement to [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/know-your-lifts-the-romanian-deadlift-rdl\/\" \/>\n<meta property=\"og:site_name\" content=\"The Art of Manliness\" \/>\n<meta property=\"article:publisher\" content=\"http:\/\/facebook.com\/artofmanliness\" \/>\n<meta property=\"article:published_time\" content=\"2024-11-14T19:17:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/content.artofmanliness.com\/uploads\/2024\/11\/Romanian-Deadlift-1-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"321\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Brett &amp; Kate McKay\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@artofmanliness\" \/>\n<meta name=\"twitter:site\" content=\"@artofmanliness\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Brett &amp; Kate McKay\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/know-your-lifts-the-romanian-deadlift-rdl\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/know-your-lifts-the-romanian-deadlift-rdl\/\"},\"author\":{\"name\":\"Brett &amp; Kate McKay\",\"@id\":\"https:\/\/www.artofmanliness.com\/#\/schema\/person\/a7b087556bf906b866d7fe5e2d01e602\"},\"headline\":\"Know Your Lifts: The Romanian Deadlift (RDL)\",\"datePublished\":\"2024-11-14T19:17:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/know-your-lifts-the-romanian-deadlift-rdl\/\"},\"wordCount\":265,\"publisher\":{\"@id\":\"https:\/\/www.artofmanliness.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/know-your-lifts-the-romanian-deadlift-rdl\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/content.artofmanliness.com\/uploads\/2024\/11\/Romanian-Deadlift-1-1.jpg\",\"articleSection\":[\"Fitness\",\"Health &amp; Fitness\"],\"inLanguage\":\"en-US\",\"copyrightYear\":\"2024\",\"copyrightHolder\":{\"@id\":\"https:\/\/www.artofmanliness.com\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/know-your-lifts-the-romanian-deadlift-rdl\/\",\"url\":\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/know-your-lifts-the-romanian-deadlift-rdl\/\",\"name\":\"Know Your Lifts: The Romanian Deadlift (RDL) | The Art of Manliness\",\"isPartOf\":{\"@id\":\"https:\/\/www.artofmanliness.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/know-your-lifts-the-romanian-deadlift-rdl\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/know-your-lifts-the-romanian-deadlift-rdl\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/content.artofmanliness.com\/uploads\/2024\/11\/Romanian-Deadlift-1-1.jpg\",\"datePublished\":\"2024-11-14T19:17:00+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/know-your-lifts-the-romanian-deadlift-rdl\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/know-your-lifts-the-romanian-deadlift-rdl\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/know-your-lifts-the-romanian-deadlift-rdl\/#primaryimage\",\"url\":\"https:\/\/content.artofmanliness.com\/uploads\/2024\/11\/Romanian-Deadlift-1-1.jpg\",\"contentUrl\":\"https:\/\/content.artofmanliness.com\/uploads\/2024\/11\/Romanian-Deadlift-1-1.jpg\",\"width\":600,\"height\":321,\"caption\":\"Illustration of a person performing a barbell lift. Start with the bar just above knees in an RDL position, grip outside knees, take two steps back, and stand tall with chest out. 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