Romanian Deadlift (RDL)

• Hold bar in upright position with slight flex in knees

• Bend forward at hips and slide bar down front of legs keeping back flat

• Drive hips backward and lower bar as far as possible without changing flex in knees or spine position

• Move upward in same fashion to standing position

Carlisle’s Comments: RDLs are a great closed-chain hamstring and glute exercise, meaning the feet are in contact with the floor. This is the best way to train these muscles because that is how they are used on the field. When I see a guy with really developed glutes that sit on top of really developed hamstrings, I know that there is no way these muscles can hold up, because they are overbuilt. RDLs work the two muscles in conjunction with each other so an imbalance or overdevelopment of one does not occur.