Equipment & Set Up

• Barbell (BB)

Primary Muscles Involved

• Biceps femoris
• Erector spinae
• Gluteus maximus

Starting Position

• Grip BB outside the thighs.
• Unrack BB and take two steps back.
• Feet underneath hips, toes straight.
• Set your core- brace the abdominals, retract scapula, and inhale.

Movement Execution

• Initiate eccentric phase of movement by pushing hips back (Hip Hinge) with slight knee flexion.
• Keep bar in contact with the legs.
• Continue by pushing the hips back, with chest covering bar and shoulders in front of bar.
• Eccentric phase will continue until chest is parallel to floor, while maintaining a neutral spine.
• Initiate concentric phase by pulling through hamstrings, glutes, and lower back bringing the hips to hands returning to start position, exhaling after clearing sticking point.

Safety & Spotting Techniques

• RDL does not require any form of spotting.
• Lifting area clearly marked, free of equipment and tripping hazards

Common Errors & Corrections

• Excessive knee flexion
• Emphasize pushing the hips back.
• If problem persists reduce load.
• Lower back rounding
• Emphasize setting core, and maintaining a neutral spine.
• If problem persists reduce load.
• Shoulders rounding
• Emphasize retracting scapula.