I have said it before, exercises with names that start with a country are just brutal. They have no mercy for how you’re going to feel for the next day.

This weeks, “Exercise of the Week” is no different.

This weeks exercise is an awesome partial range of motion of the deadlift.

Don’t let the partial range of motion full you, it will still challenge you if not make it harder.

It also may leave you a little extra sore because of the constant tension that it puts you in.

The Romanian DeadliftIMG_1130

The Romanian Dead Lift, also known as the RDL, is a partial range of motion of the deadlift. It is a good exercise for helping build your deadlift as well as overall hip extension.

The RDL, primarily targets the hamstrings, glutes, and low back, but also works the upper back, core and grip.


This exercise will help build strength but will also put on muscle on your backside.


  • Deadlift the bar up
  • Reset at the top
  • Screw feet into the floor
  • Protect your arm pits
  • Brace your core
  • Start to descend by unlocking your knees
  • As you lower the bar, initiate by pushing your hips back
  • Keep lowering the bar to about the mid shin or as low as you can while maintaining a neutral spine
  • Turn the weight around by driving your heels through the floor
  • Squeeze your glutes


Sets: 2-4 sets

Reps: 5-10 reps per side

How Much: 1-2 times a week.

When: This should be your second or third exercise of your training session.

If you’re looking to improve your deadlift or tighten the back side this a great exercise that you should add to your program.

If you have questions before or after you do these exercises, please let me know and I will be happy to help.

And, as always if you like this article please share!

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Look forward to hearing from you.

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