Romanian Deadlift (Barbell)

The hamstring and glute builder's secret weapon — combines eccentric overload with progressive resistance for maximal posterior chain development

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⚡ Quick Reference

Aspect	Details
Pattern	Hinge
Primary Muscles	Hamstrings, Glutes
Secondary Muscles	Erector Spinae, Lats, Traps
Equipment	Barbell, Weight Plates
Difficulty	⭐⭐ Intermediate
Priority	🔴 Essential

Movement Summary

Why This Exercise?

The barbell RDL is considered by many coaches as the single best hamstring exercise because:

• Eccentric emphasis: Hamstrings respond exceptionally well to the controlled lowering phase
• Progressive overload: Easy to add weight in small increments
• Functional strength: Improves hip hinge pattern used in daily life and sports
• Injury prevention: Strengthens hamstrings eccentrically, reducing strain risk

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🎯 Setup

Starting Position

1. Bar acquisition: Either deadlift the bar from floor OR unrack from pins at hip height
   • If deadlifting from floor: Use full deadlift setup, stand to lockout
   • If from rack: Set pins at hip height, easier for beginners
2. Stance: Feet hip-width apart, toes pointing forward or slightly out (0-10°)
3. Grip: Double overhand grip, hands just outside hips (shoulder-width)
   • Chalk recommended for heavy sets
   • Straps acceptable for high-rep work (8+ reps)
4. Starting posture: Standing completely upright
   • Shoulders back and down
   • Chest proud
   • Hips fully extended
5. Bar position: Barbell resting against upper thighs
6. Core engagement: Big breath into belly, brace like someone's about to punch you

Equipment Setup

Equipment	Setting	Notes
Barbell	Standard 20kg/45lb Olympic bar	7 feet long, knurled for grip
Weight plates	Standard or bumper plates	Bumpers useful if starting from floor
Lifting straps	Optional for 8+ rep sets	Removes grip as limiting factor
Chalk	Highly recommended	Improves grip security
Rack/pins	Hip height for starting	Optional but beginner-friendly
Platform	Optional deficit	For advanced variations

Starting from Rack vs Floor

From rack (recommended for beginners): Set safety pins at hip height, unrack like a squat, step back. This lets you skip the hardest part of the conventional deadlift and focus on the RDL pattern.

From floor (traditional): Perform one conventional deadlift to stand up, then begin RDLs. This requires good conventional deadlift technique.

Bar Path Considerations

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🔄 Execution

The Movement

🏁 Starting Position

What's happening: Establishing full-body tension before eccentric phase

1. Standing completely upright, barbell at hip crease
2. Feet hip-width, slight knee bend (soft knees, NOT locked)
3. Double overhand grip, hands shoulder-width
4. Shoulders pulled back, chest up, eyes forward
5. Breath: Big breath into belly, hold it
6. Brace: Core tight, creating intra-abdominal pressure

Feel: Tall, tight, ready to hinge

Common setup error: Starting with knees locked - keep them soft

⬇️ Lowering Phase (Eccentric)

What's happening: Hip-dominant hinge with hamstring eccentric loading

1. Initiate with hips: Push hips straight back (not down)
   • Think "closing a car door with your butt"
   • Hips move horizontally backward
2. Bar path: Bar travels down thighs, staying in contact or within 1-2"
3. Knee position: Knees remain soft but mostly stationary (10-20° bend)
   • NOT a squat - knees barely move
4. Spine position: Maintain neutral spine throughout
   • Natural arch in lower back
   • Chest stays proud
5. Shoulder position: Keep shoulders back, don't let them round forward
6. Depth: Lower until you feel significant hamstring stretch
   • Typically mid-shin to just below knee
   • Bar does NOT touch floor on RDL
7. Breathing: Hold breath throughout the eccentric (Valsalva maneuver)

Tempo: 2-3 seconds controlled descent

Feel: Intense stretch in hamstrings, tension in glutes, back staying tight

Critical cue: "Push hips back to the wall behind you, feel the stretch in hamstrings"

Common errors here:

• Squatting down (knees coming forward)
• Rounding lower back
• Going too deep and losing neutral spine
• Bar drifting away from body

⏸️ Bottom Position

What's happening: Maximum eccentric stretch under tension

Position markers:

1. Hips pushed far back, torso angled forward 45-60°
2. Bar height: Mid-shin to just below knee (varies by flexibility)
3. Hamstrings maximally stretched but not painful
4. Lower back still neutral or slightly arched - NO ROUNDING
5. Weight in mid-foot to heels
6. Shoulders still packed, not rounded
7. Head neutral, following spine angle

Pause options:

• No pause: Immediate reversal (most common)
• 1-2 second pause: Increased stretch emphasis
• Dead-stop: Brief touch on pins for reset

Self-check: Can you maintain perfect spinal position? If not, you've gone too deep.

Flexibility note: Your depth is determined by hamstring flexibility. NEVER compromise spinal position to go lower.

⬆️ Rising Phase (Concentric)

What's happening: Powerful hip extension driving back to standing

1. Initiate with glutes/hips: Drive hips forward powerfully
   • "Hump the bar" cue
   • Lead with hips, not shoulders
2. Bar path: Bar travels back up thighs, maintaining contact
3. Knee action: Knees extend slightly as you rise
4. Hip extension: Drive to full standing position
5. Glute squeeze: Maximum contraction at lockout
6. Breathing: Can exhale on the way up or hold until lockout
7. Shoulder position: Maintain packed shoulders throughout

Tempo: 1-2 seconds (faster than eccentric, but controlled)

Feel: Hamstrings and glutes contracting powerfully, driving you upright

Common errors:

• Pulling with back instead of driving with hips
• Not achieving full lockout
• Hyperextending at top

🔝 Top Position (Lockout)

What's happening: Full hip extension, reset for next rep

1. Standing completely upright
2. Hips fully extended - standing tall
3. Glute squeeze: Max contraction for 1 second
4. DON'T: Hyperextend or lean back
   • Just stand straight, don't overdo it
5. Shoulders back, chest up
6. Bar resting at hip crease
7. Reset breath and brace for next rep

Breathing reset:

• Exhale if you haven't already
• Quick breath in
• Re-brace core
• Begin next rep

Continuous tension option: No pause at top, immediately begin next rep (increases metabolic stress)

Key Cues

Primary Coaching Cues

1. "Push your hips back to the wall behind you" - Initiates proper hip hinge
2. "Drag the bar down your legs" - Keeps bar path correct, engages lats
3. "Proud chest, show me your shirt logo" - Prevents upper back rounding
4. "Feel the stretch in your hamstrings" - Ensures proper depth and muscle engagement
5. "Drive your hips through, squeeze your glutes" - Proper concentric mechanics

Advanced Cues

• "Bend the bar around your legs" - Creates external rotation torque, engages lats
• "Spread the floor with your feet" - Activates glutes, creates stability
• "Big belly breath, brace like you're going to get punched" - Proper core bracing

Tempo Guide

Goal	Tempo	Example	Rationale
Hypertrophy	3-1-2-1	3s down, 1s pause, 2s up, 1s squeeze	Maximizes time under tension, especially eccentric
Strength	2-0-1-1	2s down, no pause, 1s up, 1s reset	Heavier loads, maintain tension
Eccentric Focus	5-2-2-1	5s down, 2s pause, 2s up, 1s reset	Extreme muscle damage stimulus
Metabolic	2-0-2-0	Continuous reps	Pump work, higher reps

Breathing Pattern

Valsalva maneuver: Holding breath during the rep creates intra-abdominal pressure, protecting the spine. Exhale at top, re-brace for next rep.

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💪 Muscles Worked

Activation Overview

Primary Movers - Detailed Analysis

Muscle	Specific Action	Peak Activation Phase	Activation Level	Training Effect
Hamstrings	Hip extension, eccentric control	Eccentric (lowering) phase	██████████ 90%	Maximum hypertrophy from eccentric emphasis
- Biceps Femoris	Long head: hip extension	Full ROM	Very high
- Semitendinosus	Hip extension, slight knee flexion	Full ROM	Very high
- Semimembranosus	Hip extension, slight knee flexion	Full ROM	Very high
Glutes	Hip extension, posterior pelvic tilt	Concentric (rising) phase, lockout	█████████░ 85%	Strength and size
- Gluteus Maximus	Primary hip extensor	Lockout especially	Very high
- Gluteus Medius	Hip stabilization	Throughout	Moderate

Secondary Muscles - Detailed Analysis

Muscle	Role	When Most Active	Activation	Notes
Erector Spinae	Maintain neutral spine against flexion moment	Entire movement, especially bottom	████████░░ 75%	Isometric contraction
- Longissimus	Spinal extension	Throughout	High	Prevents rounding
- Iliocostalis	Spinal extension	Throughout	High
Lats	Keep bar close to body, shoulder stabilization	Entire movement	███████░░░ 65%	More active with "bend bar" cue
Traps	Scapular retraction, holding bar	Entire movement	██████░░░░ 60%	Upper/mid fibers
Rhomboids	Scapular retraction	Entire movement	██████░░░░ 60%	Postural support

Stabilizers

Muscle Group	Stabilization Role	Training Effect
Core (abs, obliques)	Resist spinal flexion, maintain torso rigidity	Anti-flexion strength
Forearms/Grip	Grip the bar throughout movement	Grip endurance, forearm size
Adductors	Maintain stance stability	Hip stabilization
Calves	Ankle stability	Minor stabilization

Muscle Activation by Movement Phase

Eccentric (Lowering)

Highest activation:

• Hamstrings (90-95%) - Lengthening under tension
• Erector Spinae (80%) - Preventing spine flexion
• Glutes (70%) - Eccentric hip control

Key training effect: This phase creates the most muscle damage and growth stimulus for hamstrings.

Bottom Position

Highest activation:

• Hamstrings (95%) - Maximum stretch
• Erector Spinae (85%) - Maximum moment arm
• Lats (70%) - Keeping bar close at max reach

Key training effect: Pause here for increased stretch-mediated hypertrophy.

Concentric (Rising)

Highest activation:

• Glutes (90%) - Primary hip extensor
• Hamstrings (85%) - Assisting hip extension
• Erector Spinae (75%) - Maintaining posture

Key training effect: Glute strength development, power production.

Lockout

Highest activation:

• Glutes (95%) - Maximum contraction
• Erector Spinae (60%) - Maintaining upright posture

Key training effect: Peak glute contraction, neural drive.

Comparison to Other Exercises

Exercise	Hamstring Activation	Glute Activation	Lower Back Stress	Load Capacity
Barbell RDL	██████████ 90%	█████████░ 85%	🟡 Moderate	🔴 High
Dumbbell RDL	█████████░ 85%	████████░░ 80%	🟢 Low	🟡 Moderate
Leg Curl	████████░░ 80%	░░░░░░░░░░ 10%	🟢 Minimal	🟡 Moderate
Conventional Deadlift	████████░░ 75%	█████████░ 90%	🔴 High	🔴 Very High
Good Morning	█████████░ 85%	████████░░ 80%	🔴 High	🟡 Moderate

Why RDL is Superior for Hamstrings

The RDL emphasizes the eccentric phase more than most exercises. Since hamstrings respond exceptionally well to eccentric training (muscle damage pathway), the RDL is often considered the #1 hamstring builder. The controlled stretch under load creates optimal conditions for hypertrophy.

Muscle Emphasis Adjustments

Modification	Effect	How
More hamstring	Increase eccentric duration	4-5 second lowering
More glute	Emphasize lockout squeeze	Pause 2s at top, max contraction
More upper back	Wider grip	Snatch grip RDL variation
Less lower back	Shorter ROM	Don't go as deep, stop at knee height

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⚠️ Common Mistakes

Critical Form Errors

Mistake	What It Looks Like	Why It's Bad	How to Fix	Video Check
1. Squatting instead of hinging	Knees traveling forward significantly, torso staying upright	Shifts emphasis to quads, defeats purpose of RDL	Push hips BACK not down, knees barely move	Side view: hips should move horizontally back
2. Rounding lower back	Loss of neutral spine, C-curve in lumbar region	Disc injury risk, back strain, reduces hamstring activation	Lighter weight, "proud chest" cue, improve mobility	Side view: maintain natural arch
3. Bar drifting forward	Bar moves away from legs, creating gap	Increases moment arm, massive back strain, reduces efficiency	"Drag bar down legs" cue, engage lats	Front view: bar stays in vertical line
4. Going too deep	Loss of neutral spine at bottom, excessive rounding	Back injury risk, no additional hamstring benefit	Only go as deep as flexibility allows with flat back	Side view: stop when back starts to round
5. Not achieving lockout	Hips not fully extended at top, slight forward lean	Incomplete glute activation, reduced ROM benefits	"Stand tall, squeeze glutes hard"	Side view: fully upright at top
6. Hyperextending at lockout	Leaning back excessively at top	Lumbar compression, unnecessary	"Stand straight, don't lean back"	Side view: vertical torso, not angled back
7. Locked knees	Completely straight legs, no knee bend	Reduces hamstring stretch, knee strain	"Soft knees" - maintain 10-20° bend	Side view: visible knee bend
8. Shoulders rounding forward	Scapular protraction, rounded upper back	Reduces lat engagement, poor bar path	"Shoulders back, chest proud"	Front view: shoulder blades together
9. Looking up excessively	Neck hyperextended, looking at ceiling	Neck strain, disrupts neutral spine	Neutral neck, eyes follow natural spine angle	Side view: head aligned with spine
10. Bouncing at bottom	Using stretch reflex to bounce up	Reduces eccentric benefits, injury risk	Controlled reversal, brief pause option	Side view: smooth transition

Most Common Error Deep-Dive: Squatting vs Hinging

How to fix: Place a wall or box behind you, practice pushing your hips back to touch it without moving your feet. This teaches the hip hinge pattern.

Self-Assessment Checklist

Before each set, mentally review:

• Setup: Bar at hips, feet hip-width, shoulders back
• Initiation: First movement is hips pushing BACK
• Bar path: Bar stays in contact or within 1-2" of legs
• Knee position: Soft bend, knees barely moving
• Spine: Neutral throughout, no rounding
• Depth: Stopping at hamstring flexibility limit
• Lockout: Full hip extension, glute squeeze
• Breathing: Holding breath during rep, re-bracing between reps

Form Degradation Signals

Stop the set immediately if:

• Lower back starts rounding mid-rep
• Cannot maintain bar close to body
• Feeling more in back than hamstrings
• Sharp pain anywhere (not muscle burn)
• Extreme fatigue causing form breakdown

Video Analysis Tips

Record yourself from the side (most important angle) and front:

Side view check:

1. Bar path is vertical line
2. Hips move horizontally back at start
3. Lower back maintains arch throughout
4. Depth is consistent, stops before rounding

Front view check:

1. Bar stays centered, no drift left/right
2. Shoulders stay level
3. Feet stay planted, no excessive movement

The #1 Form Issue

Lower back rounding is the most common and dangerous error. If you see ANY rounding in your video, immediately reduce weight by 20-30% and rebuild with perfect form. Your ego is not worth a disc injury.

Troubleshooting Guide

Problem	Likely Cause	Solution
"I don't feel it in hamstrings"	Squatting pattern, not hinging	Focus on pushing hips back, film yourself
"My back gets tired first"	Form issue, weight too heavy, or weak erectors	Reduce weight 30%, focus on hinge, build back strength
"I can't keep bar close"	Weak lats, not engaging back	"Bend bar" cue, lat pulldown accessory work
"I round at the bottom"	Going too deep for flexibility	Reduce depth, work on hamstring mobility separately
"My grip gives out"	Normal for heavy/high rep	Use chalk, straps, or train grip separately
"Knees hurt"	Knees locked or pushing forward	Maintain soft knee bend, hinge don't squat

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🔀 Variations

By Equipment

Barbell (Standard)

Feature	Details
Equipment	Olympic barbell, weight plates
Best For	Maximum progressive overload, strength building
Load Capacity	Highest - can load 200+ lbs
Difficulty	Intermediate
Grip	Double overhand or mixed

This is the current exercise - the gold standard for RDL training.

Dumbbell

Feature	Details
Equipment	Pair of dumbbells
Best For	Beginners, home gyms, learning pattern
Load Capacity	Moderate - limited by available DB weight
Difficulty	Beginner
Grip	Neutral (palms facing body)

When to use: Learning the pattern, limited equipment, easier on lower back

Link: Dumbbell RDL

Trap Bar (Hex Bar)

Feature	Details
Equipment	Trap/hex bar
Best For	Back-friendly alternative, higher loads
Load Capacity	Very high
Difficulty	Beginner-Intermediate
Grip	Neutral handles

When to use: Lower back issues, prefer neutral grip, have trap bar access

Kettlebell

Feature	Details
Equipment	Single or dual kettlebells
Best For	Home workouts, conditioning
Load Capacity	Low-Moderate
Difficulty	Beginner

When to use: Minimal equipment, lighter loads, metabolic conditioning

By Grip Variation

Grip Type	Hand Position	When to Use	Pros	Cons
Double Overhand (recommended)	Both palms facing you	Always, especially 8+ reps	Balanced development, safer	Grip may limit load
Mixed Grip	One over, one under	Heavy 1-5 rep sets	Can hold more weight	Imbalanced, bicep tear risk
Hook Grip	Thumb under fingers	Olympic lifting background	Secure, balanced	Painful on thumbs
Straps	Wrist straps around bar	High rep sets (10+)	Removes grip limitation	Doesn't build grip
Snatch Grip	Extra wide grip	Upper back emphasis	Hits traps/upper back more	Requires mobility, lighter weight

Grip Recommendation

Use double overhand for all sets. If grip fails before hamstrings (typically 8+ reps), use chalk first, then straps. Save mixed grip for true max strength work. Never use mixed grip for high reps - bicep tear risk increases with fatigue.

By Stance Width

Hip-Width (Standard)

Stance: Feet directly under hips, toes forward or slightly out

Emphasis: Balanced hamstring and glute development

Best for: Most people, standard variation

Narrow Stance

Stance: Feet closer together than hips

Emphasis: More outer hamstring (biceps femoris)

Best for: Variety, targeting outer sweep

Challenge: Requires better balance

Wide Stance

Stance: Feet wider than hips, toes out 15-20°

Emphasis: More adductors and inner hamstrings

Best for: Lifters who prefer wider stance, additional adductor work

Note: Starts to resemble stiff-leg sumo deadlift

By Training Purpose

Hypertrophy Focus

Variation	Modification	Sets x Reps	Why
Slow Eccentric RDL	4-5s lowering phase	3-4 x 8-12	Maximum muscle damage, time under tension
Pause RDL	2-3s pause at bottom stretch	3-4 x 8-10	Increased stretch-mediated hypertrophy
1.5 Rep RDL	Full rep + half rep = 1	3 x 8-10 (each 1.5 = 1 rep)	Extended time under tension
Tempo RDL	3-1-2-1 tempo	4 x 10-12	Controlled, maximizes eccentric

Strength Focus

Variation	Modification	Sets x Reps	Why
Heavy RDL	85-90% capacity	4-5 x 5-8	Maximum load, strength adaptation
Deficit RDL	Stand on 1-3" platform	3-4 x 6-8	Increased ROM, strength through full range
Dead-Stop RDL	Lower to pins, pause, reset	4 x 5-6	Removes stretch reflex, pure strength
Snatch Grip RDL	Extra wide grip	3 x 6-8	Upper back strength, increased ROM

Endurance/Conditioning

Variation	Modification	Sets x Reps	Why
High-Rep RDL	Lighter load, straps	2-3 x 15-20	Metabolic stress, work capacity
Continuous Tension	No lockout pause	3 x 12-15	Maximum pump, metabolic stress
Cluster RDL	10 reps, 15s rest, repeat x3	3 clusters	Accumulate volume under fatigue

Advanced Variations

Variation	How It Differs	Difficulty	When to Use	Link
Deficit RDL	Stand on 1-3" platform	Advanced	Need more ROM, very strong	✓
Snatch Grip RDL	Hands much wider (snatch grip width)	Advanced	Olympic lifting, upper back emphasis	✓
Single-Leg Barbell RDL	One leg, barbell held	Advanced	Unilateral strength, balance	Link
RDL from Pins	Start and end on rack pins	Intermediate	Reduce eccentric fatigue, focus concentric
Banded RDL	Add resistance bands	Advanced	Accommodating resistance, lockout emphasis

Beginner Progressions

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest Period	Load (% Capacity)	RIR	Tempo
Strength	4-5	5-8	2-3 min	80-90%	1-2	2-0-1-1
Hypertrophy	3-4	8-12	90-120s	65-80%	2-3	3-1-2-1
Endurance	2-3	12-20	60-90s	50-65%	3-4	2-0-2-0
Eccentric Focus	3-4	6-8	2-3 min	70-80%	2-3	5-2-2-1

Workout Placement

Program Type	Placement	Rationale	Sample Session
Upper/Lower Split	Lower day, 2nd or 3rd exercise	After main compound, before isolation	Squat → RDL → Leg Curl → Calves
Push/Pull/Legs	Leg day or Pull day	Works as hamstring focus on either	Pull: Deadlift → RDL → Rows
Full Body	Middle of workout	Not first (too taxing) or last (form suffers)	Squat → RDL → Press → Accessories
Bodybuilding Split	Hamstring/Back day	Primary hamstring builder	RDL → Leg Curl → Glute Focus

Avoid These Combinations Same Day

• Heavy conventional deadlift + Heavy RDL - redundant lower back fatigue
• Heavy squats + Heavy RDL - CNS overload, form breakdown risk
• RDL before heavy squats - pre-fatigues hamstrings needed for squat

Better: Heavy squat OR deadlift, then moderate RDL as accessory

Weekly Frequency by Level

Training Level	Frequency	Sample Split	Volume per Session	Notes
Beginner (0-1 year)	1-2x/week	Lower A: RDL 3x10 Lower B: Optional light RDL 2x12	3-4 sets total	Focus on technique mastery
Intermediate (1-3 years)	2x/week	Day 1: Heavy RDL 4x8 Day 2: Moderate RDL 3x12	7 sets total	Build work capacity
Advanced (3+ years)	2-3x/week	Day 1: Heavy 4x6 Day 2: Volume 3x10 Day 3: Variation (deficit/pause) 3x8	10 sets total	Varied stimulus

Progression Schemes

Linear Progression

Best for: Beginners to early intermediates

Method: Add weight when you hit top of rep range with good form

Progression rate: Add 5 lbs per week when completing all sets/reps

Deload: Every 4th week, reduce to 80-85% of working weight

Double Progression

Best for: Intermediates

Method: Progress reps, then weight

Week	Weight	Sets x Reps	Action
1	135 lbs	3 x 8	Start
2	135 lbs	3 x 9	Add 1 rep
3	135 lbs	3 x 10	Add 1 rep
4	140 lbs	3 x 8	Hit top range, increase weight, back to 8 reps

Rep range: 8-10 reps (for example) Weight jump: 5-10 lbs when hitting 3x10

Wave Loading

Best for: Advanced lifters

Method: Vary intensity week to week

Week	Focus	Sets x Reps	Load
1	Volume	4 x 10	70%
2	Moderate	4 x 8	75%
3	Intensity	4 x 6	82%
4	Deload	3 x 8	65%

Repeat cycle with 5-10 lbs more each exercise

Daily Undulating Periodization

Best for: Advanced, training 2-3x/week

Method: Different stimulus each session

Day	Focus	Sets x Reps	Load	Tempo
Monday	Strength	5 x 5	85%	2-0-1-1
Wednesday	Hypertrophy	3 x 10	70%	3-1-2-1
Friday	Eccentric	4 x 6	75%	5-2-2-1

Sample 12-Week Program

Beginner Program (2x/week, Lower Body days)

Week	Day 1	Day 2	Notes
1-3	3 x 10 @ RPE 7	2 x 12 @ RPE 6	Learn technique
4	2 x 10 @ RPE 5	2 x 10 @ RPE 5	Deload
5-7	4 x 8 @ RPE 8	3 x 10 @ RPE 7	Build strength
8	3 x 8 @ RPE 6	2 x 10 @ RPE 5	Deload
9-11	4 x 6 @ RPE 8	3 x 12 @ RPE 7	Strength + volume
12	2 x 8 @ RPE 5	2 x 8 @ RPE 5	Recovery week

Intermediate Program (2x/week, Upper/Lower)

Week	Heavy Day	Volume Day	Progression
1	4 x 6 @ 225 lbs	3 x 12 @ 155 lbs	Baseline
2	4 x 6 @ 230 lbs	3 x 12 @ 160 lbs	+5 lbs
3	4 x 6 @ 235 lbs	3 x 12 @ 165 lbs	+5 lbs
4	3 x 6 @ 185 lbs	3 x 10 @ 135 lbs	Deload
5-8	Repeat +5 lbs each week	Continue pattern	Build

Integration with Other Exercises

Synergistic pairings:

Primary Lift	RDL Role	Sample Week
Squat-focused	Hamstring accessory	Mon: Squat 5x5 + RDL 3x10 Thu: Front Squat 4x8 + Leg Curl 3x12
Deadlift-focused	Light accessory only	Mon: Deadlift 5x3 + Light RDL 2x12 Thu: RDL 4x8 (main) + Rows
Bodybuilding	Primary hamstring	Mon: Leg Press + RDL 4x10 Thu: Squats + Leg Curl

Antagonist supersets:

• RDL + Leg Extension (hamstring + quad)
• RDL + Ab Wheel (posterior + anterior core)

Deloading Strategy

When to deload:

• Every 4th week (scheduled)
• Feeling beat up, joints achy
• 2-3 weeks of stalled progress
• High life stress

Deload options:

Method	How to Apply	Example
Reduce volume	Cut sets by 50%	4x8 becomes 2x8
Reduce intensity	Use 70-80% of working weight	135 lbs becomes 95-105 lbs
Reduce frequency	Skip one session	2x/week becomes 1x/week
Technique focus	Very light, perfect form	65 lbs, 3x10, slow tempo

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🔄 Alternatives & Progressions

Exercise Progression Pathway

Regressions (Easier Alternatives)

Exercise	Difficulty	When to Use	Key Difference	Link
Bodyweight Hip Hinge	★☆☆☆☆	Learning the pattern	No load, focus on movement
PVC Pipe Hip Hinge	★☆☆☆☆	Perfect alignment	Teaches spine position
Kettlebell RDL (Single)	★★☆☆☆	Very light load needed	15-40 lbs, accessible	✓
Dumbbell RDL	★★☆☆☆	Learning with light weights	Easier to learn, natural grip	✓
Glute Bridge	★★☆☆☆	Lower back issues	No spinal loading	✓
Resistance Band RDL	★☆☆☆☆	Home training, rehab	Variable resistance, very light

Progressions (Harder Variations)

Exercise	Difficulty	When Ready	Key Challenge	Link
Deficit Barbell RDL	★★★★☆	Strong RDL, good mobility	Increased ROM, deeper stretch	✓
Snatch Grip RDL	★★★★☆	Strong RDL, shoulder mobility	Wider grip, more upper back	✓
Single-Leg Barbell RDL	★★★★★	Excellent balance, strong base	Unilateral, balance challenge	✓
Pause RDL (3-5s)	★★★★☆	Want intensity without max load	Extended time under tension
Tempo RDL (5-0-1-0)	★★★★☆	Hypertrophy focus	Extreme eccentric duration
1.5 Rep RDL	★★★★☆	Advanced trainee	Extended TUT, mental toughness

Direct Alternatives (Same Muscle Target)

Similar Hinge Patterns

Alternative	Equipment	Similarity	When to Use	Link
Dumbbell RDL	Dumbbells	95% similar	Limited equipment, learning	✓
Good Morning	Barbell on back	85% similar	Variation, upper back emphasis	✓
Stiff-Leg Deadlift	Barbell	90% similar	Even less knee bend, more stretch	✓
Trap Bar RDL	Trap bar	80% similar	Neutral grip preference
Kettlebell Swing	Kettlebell	60% similar	Power/conditioning focus	✓

Hamstring Isolation

Alternative	Type	Similarity	When to Use	Link
Lying Leg Curl	Machine	40% similar	Pure hamstring isolation	✓
Seated Leg Curl	Machine	40% similar	Seated option	✓
Nordic Curl	Bodyweight	60% similar	Eccentric focus, no equipment	✓
GHD (Glute-Ham Developer)	Machine	70% similar	Gym-specific equipment
Slideboard Leg Curl	Furniture sliders	50% similar	Home option

Glute-Focused Alternatives

Alternative	Pattern	Similarity	When to Use	Link
Hip Thrust	Hip extension	70% similar	Max glute activation	✓
Glute Bridge	Hip extension	65% similar	Beginner glute work	✓
Cable Pull-Through	Cable hinge	75% similar	Constant tension
Kettlebell Swing	Ballistic hinge	60% similar	Power focus	✓

Substitution Matrix

If you can't do Barbell RDL because:

Reason	Best Substitute	Second Choice	Third Choice
No barbell	Dumbbell RDL	Kettlebell RDL	Single-leg DB RDL
Lower back pain	Glute bridge	Lying leg curl	Nordic curl
Poor hamstring flexibility	Rack pull RDL (reduced ROM)	Leg curl machine	Good morning
Grip fails first	Use straps on RDL	Dumbbell RDL	Leg curl
Learning the pattern	Dumbbell RDL	Kettlebell RDL	Bodyweight hip hinge
Need more glute emphasis	Hip thrust	Glute bridge	Cable pull-through
Gym equipment limited	Dumbbell RDL	Single-leg RDL	Bodyweight Nordic curl

When to Switch Exercises

Scenario	Recommendation
Stalled for 3+ weeks	Switch to deficit RDL or dumbbell RDL for 4-6 weeks
Lower back chronically fatigued	Rotate to dumbbell RDL or leg curl machines
Bored with standard RDL	Program deficit, snatch grip, or tempo variations
Plateaued on weight	Deload 2 weeks, then deficit RDL to build strength in stretched position
Need unilateral work	Add single-leg RDL 1x/week, keep barbell RDL 1x/week

Building a Rotation

Example 12-week rotation:

Weeks	Main Exercise	Accessory	Reasoning
1-4	Barbell RDL 4x8	Leg curl 3x12	Build base strength
5-8	Deficit RDL 4x6	Nordic curl 3x6	Increased ROM, eccentric focus
9-12	Barbell RDL 3x10	Single-leg DB RDL 3x10/leg	Back to standard with more volume, add unilateral

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk Level	Why Risky	Modification	Medical Clearance
Acute lower back pain	🔴 High	Spinal loading under flexion moment	Avoid entirely, try glute bridge	Required
Disc herniation (active)	🔴 Very High	Compression + flexion = disc stress	Avoid, use leg curls only	Required
Recent lumbar surgery	🔴 Very High	Healing tissues at risk	Avoid 6+ months, then clearance needed	Required
Chronic lower back pain	🟡 Moderate	Can aggravate if form poor	Very light weight, perfect form, or substitute	Recommended
Hamstring strain (recovering)	🟡 Moderate	Stretches healing tissue	Wait until pain-free, start very light	Recommended
Pregnancy (2nd/3rd trimester)	🟡 Moderate	Balance issues, intra-abdominal pressure	Switch to dumbbell or stop entirely	Required
Severe osteoporosis	🟡 Moderate	Vertebral fracture risk	Very light loads or avoid	Required
Poor hip mobility	🟢 Low	Can't maintain neutral spine	Reduce ROM, work on flexibility	Not needed
Grip weakness	🟢 Low	May drop bar	Use straps, build grip separately	Not needed

Absolute Contraindications (Do NOT perform)

• Acute disc herniation with radicular symptoms (leg pain/numbness)
• Recent spinal surgery (< 6 months without clearance)
• Severe spinal stenosis
• Active inflammatory spinal condition (ankylosing spondylitis flare)
• Unstable spinal fracture
• Severe osteoporosis with vertebral fractures

Relative Contraindications (Proceed with extreme caution)

• Chronic lower back pain (need perfect form, light loads)
• History of disc issues (may be OK with proper progression)
• Pregnancy after first trimester (individual assessment)
• Severe hamstring tightness (limited ROM acceptable)

Warning Signs - Stop Immediately If

STOP THE EXERCISE if you experience:

1. Sharp, acute pain in lower back (not muscle fatigue)

   • Feels like stabbing, shooting, or sudden onset
   • Different from muscle burn or fatigue

2. Radiating pain down leg (sciatica symptoms)

   • Pain, numbness, or tingling into buttock, thigh, or calf
   • Could indicate nerve impingement

3. Loss of form that you cannot correct

   • Back keeps rounding despite conscious effort
   • Bar keeps drifting forward uncontrollably

4. Sudden "pop" or "tear" sensation

   • In back, hamstring, or anywhere
   • Could indicate muscle/tendon injury

5. Dizziness, vision changes, or extreme nausea

   • May indicate blood pressure spike or Valsalva issues

6. Numbness or weakness in legs or feet

   • Could indicate nerve compression

What to do: Stop exercise immediately, assess pain, seek medical attention if symptoms persist or worsen.

Injury Prevention Strategies

Strategy	Implementation	Why It Works
Perfect setup every rep	5-point checklist before each rep	Prevents cumulative form degradation
Proper breathing	Valsalva maneuver, brace before descent	Increases spinal stability 30-40%
Video analysis	Film weekly, check for rounding	Catches form issues you can't feel
Conservative progression	5 lbs per week max, prioritize form	Prevents load outpacing tissue adaptation
Adequate warmup	General warmup + 3 ramping sets	Prepares tissues for heavy loading
Respect flexibility limits	Stop depth where back stays flat	Prevents compensatory rounding
Use a belt (optional)	For sets above 80% max	External bracing cue, increased IAP
Deload regularly	Every 4th week reduce volume/intensity	Allows tissue recovery

Warmup Protocol for Safety

General warmup (5-10 min):

• Light cardio (walking, bike) to raise body temp
• Dynamic stretching: leg swings, hip circles
• Cat-cow for spinal mobility

Specific warmup (RDL ramping sets):

Set	Weight	Reps	Purpose
1	Empty bar (45 lbs)	10	Movement pattern, blood flow
2	50% working weight	8	Progressive loading
3	70% working weight	5	Neural activation
4	85% working weight	3	Final prep, groove pattern
5	Working weight	Working reps	Begin working sets

Lower Back Protection

Core bracing technique:

1. Big breath into belly (not chest)
2. Brace abs like someone's about to punch you
3. Hold this pressure throughout the rep
4. Creates "internal lifting belt"

Grip Safety

Preventing grip failure drops:

• Use chalk for all working sets
• Straps for 10+ rep sets (grip shouldn't limit hamstrings)
• Never use mixed grip for high reps (bicep tear risk)
• Collars on barbell always (plates shifting = instability)

Bicep tear prevention (if using mixed grip):

• Only use for heavy 1-5 rep sets
• Keep supinated arm COMPLETELY straight (never bend elbow)
• Alternate which hand is supinated each set
• Consider hook grip or straps instead

Long-Term Joint Health

Joint	Concern	Protection Strategy
Lumbar spine	Cumulative load	Perfect form always, deload weeks, vary exercises
Hamstring tendons	Eccentric overload	Gradual progression, proper warmup, don't bounce
Knees	Locked knee stress	Always maintain soft knee bend
Shoulders	Prolonged grip strain	Use straps when appropriate, forearm work

Recovery Considerations

Post-workout:

• Light stretching (hamstrings, hip flexors)
• Adequate protein (support tissue repair)
• Sleep 7-9 hours (growth hormone release)

Between sessions:

• 48-72 hours before heavy RDL again
• Light activity OK (walking, swimming)
• Monitor soreness (DOMS normal, sharp pain not)

Age-Specific Considerations

Age Group	Considerations	Modifications
Youth (< 18)	Growth plates, technique learning	Focus on form, lighter loads, higher reps
Adults (18-50)	Standard training	Follow general guidelines
Masters (50+)	Decreased tissue elasticity, longer recovery	Extended warmup, more conservative loading, extra recovery
Senior (65+)	Bone density, balance	Medical clearance, very gradual progression, consider alternatives

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🦴 Joints Involved

Primary Joints and Actions

Joint	Primary Action	ROM Required	Secondary Action	Stress Level	Injury Risk
Hip	Flexion/Extension	80-100° flexion	Slight abduction to maintain balance	🔴 High	🟡 Moderate (with good form)
Spine (lumbar)	Isometric stabilization	Minimal movement (maintain neutral)	Resist flexion	🔴 Very High	🔴 High (if form breaks)
Knee	Slight flexion hold	10-20° static bend	Minimal extension during concentric	🟢 Low	🟢 Very Low
Shoulder	Isometric grip support	Minimal movement	Extension (holding bar)	🟡 Moderate	🟢 Low
Ankle	Stabilization	0-5° dorsiflexion	Weight distribution	🟢 Low	🟢 Very Low

Detailed Joint Analysis

Hip Joint

Movement pattern: Hip flexion (eccentric) to hip extension (concentric)

Primary muscles acting on hip:

• Glutes (extension)
• Hamstrings (extension)
• Erector spinae (stabilize pelvis)

ROM requirements:

• Minimum: 70° hip flexion with neutral spine
• Optimal: 80-90° hip flexion
• Test: Can you touch mid-shin while keeping back flat?

If limited hip mobility:

• Reduce depth (stop at knee height)
• Work on hamstring flexibility separately
• Consider deficit RDL when mobility improves

Joint health notes:

• Hip joint handles this movement well (natural pattern)
• Excellent for hip mobility maintenance
• Strengthens hip in functional range

Spine (Lumbar/Thoracic)

Movement pattern: ISOMETRIC - maintains neutral position against flexion moment

Critical point: The spine should NOT move. This is anti-flexion training.

Spinal loading:

• Compression: Moderate to high (weight of bar + torso)
• Shear: Low (if neutral maintained)
• Flexion moment: High (resistance trying to round you forward)

Proper spinal position:

• Natural lumbar lordosis (slight arch)
• Thoracic spine neutral to slightly extended
• Cervical spine neutral (head follows spine angle)

What NOT to do:

• Lumbar flexion (rounding lower back) - INJURY RISK
• Excessive lumbar extension (hyperarch) - compression risk
• Thoracic rounding (upper back collapse) - reduces effectiveness

Mobility requirements:

• Thoracic extension: Ability to maintain proud chest in hinge
• If limited: Foam roll thoracic spine, wall angels

Long-term spinal health:

• When done correctly, RDLs STRENGTHEN spine supporting muscles
• Teaches proper bracing pattern useful for daily life
• Builds resilient erector spinae

Knee Joint

Movement pattern: Minimal - slight static flexion hold (10-20°)

Why knees stay bent:

• Allows hamstrings to focus on hip extension
• Prevents hyperextension
• Maintains balance

Common error: Knees locked straight

• Reduces hamstring stretch
• Uncomfortable/risky for knee joint
• Makes exercise more like stiff-leg deadlift

Stress level: Very low - this is a hip-dominant exercise

Mobility needs: Minimal - no special knee mobility required

Shoulder Girdle

Movement pattern: Scapular retraction (shoulders back), isometric hold

Muscles acting:

• Traps (upper/middle)
• Rhomboids
• Rear delts
• Lats

Purpose:

• Maintain bar close to body
• Prevent upper back rounding
• Create "shelf" for bar to travel along

Stress level: Moderate - holding heavy weight, but passive

Common issue: Shoulders rounding forward

• Indicates weak upper back or fatigue
• Reduces effectiveness
• Fix: "Shoulder blades in back pockets" cue

Mobility needs: Minimal shoulder mobility required

Mobility Requirements Summary

Joint	Minimum Mobility	How to Test	If You Fail	Exercises to Improve
Hip flexion	80° with neutral spine	Standing toe touch with slight knee bend, back flat	Reduce RDL depth to maintain flat back	Hamstring stretches, PNF stretching, daily hip hinge practice
Hamstring flexibility	Able to reach mid-shin	Sit-and-reach test, straight leg raise	Stop RDL higher (knee level OK)	Static hamstring stretches, yoga, gradual depth progression
Thoracic extension	Maintain proud chest in hinge	Wall test: can extend upper back	Work on t-spine mobility separately	Foam rolling, cat-cow, thoracic extensions on foam roller
Ankle dorsiflexion	5-10°	Knee-to-wall test	Usually not limiting for RDL	Ankle mobility drills, wall stretches

Joint Loading Analysis

Joint-Friendly Modifications

If experiencing joint discomfort:

Joint Affected	Modification	Effect
Lower back	Reduce ROM, stop at knee height	Decreases spinal flexion moment
Lower back	Switch to dumbbell RDL	Lighter loads, easier to manage
Lower back	Use lifting belt	External cuing, increased IAP
Hip (limited mobility)	Slightly wider stance	May allow deeper hinge for some
Knee (discomfort)	Check you're not locking out knees	Maintain soft bend
Shoulders/grip	Use straps	Removes grip limitation

Comparison to Other Hinge Exercises

Exercise	Hip Stress	Spine Stress	Knee Stress	Joint-Friendliness
Barbell RDL	🔴 High	🟡 Moderate	🟢 Low	Moderate
Conventional Deadlift	🔴 High	🔴 High	🟡 Moderate	Lower
Dumbbell RDL	🟡 Moderate	🟢 Low	🟢 Low	High
Good Morning	🟡 Moderate	🔴 High	🟢 Low	Lower
Leg Curl Machine	🟢 Minimal	🟢 Minimal	🟢 Low	Very High

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❓ Common Questions

What's the difference between RDL and conventional deadlift?

Key differences:

Aspect	RDL	Conventional Deadlift
Starting position	Standing (top-down)	Floor (bottom-up)
Knee bend	Minimal (10-20°)	Moderate (45-60° at start)
Range of motion	Mid-shin to standing	Floor to standing
Primary muscles	Hamstrings, glutes	Glutes, entire posterior chain
Purpose	Hamstring hypertrophy, eccentric focus	Maximum strength, power
Bar touches floor?	No	Yes (every rep or dead-stop)
Weight used	Lighter (60-80% of deadlift)	Heavier (max strength loads)

When to use each:

• RDL: Hamstring growth, accessory work, learning hip hinge, higher reps
• Conventional deadlift: Maximum strength, competition lifts, lower reps

How low should I go on the RDL?

Answer: As low as you can while maintaining a completely flat (or slightly arched) back.

Typical depth: Mid-shin to just below knee for most people

Your depth is determined by:

1. Hamstring flexibility (primary limiter)
2. Hip mobility
3. Ability to maintain neutral spine

How to find your depth:

1. Film yourself from the side
2. Lower slowly, watching for when back starts to round
3. Stop just before rounding occurs
4. That's your depth - respect it

Common depths:

• High mobility: Can reach mid-shin or top of foot
• Average: Mid-shin to bottom of kneecap
• Limited: Just below knee

Remember: Going deeper with a rounded back is WORSE than stopping higher with perfect form. Depth will improve over time with mobility work.

Should I use straps or build my grip strength?

Best approach: Both, strategically

Use straps when:

• High rep sets (10+ reps) where grip fails before hamstrings
• Your goal is hamstring growth, not grip training
• Doing multiple back exercises in one session (grip is fatigued)
• Heavy volume weeks where you're accumulating lots of sets

Go without straps when:

• Low to moderate reps (1-8) with loads your grip can handle
• Grip strength is a training goal
• Early in workout when grip is fresh
• Technique or lighter work

Recommendation:

• Build up to at least 8 reps without straps
• For sets beyond that, straps are fine
• Train grip separately with farmer's carries, dead hangs, etc.
• Don't let weak grip prevent you from overloading hamstrings

Can I do RDLs if I have lower back pain?

It depends on the type and severity.

Probably OK (with modifications):

• Chronic, mild lower back discomfort
• History of back pain but currently feeling good
• Muscular tightness/soreness

Modifications to use:

• Start VERY light (just the bar or dumbbells)
• Perfect form obsession - film every set
• Reduce ROM if needed (stop higher)
• Consider dumbbell RDL instead (less loading)

Definitely NOT OK:

• Acute back pain (current flare-up)
• Radiating pain down legs
• Recent injury or surgery
• Doctor has advised against loaded flexion exercises

Alternative: Try glute bridges, leg curls, or very light kettlebell RDLs. Get medical clearance before progressing to barbell.

When in doubt: Consult a healthcare provider or physical therapist before training through back pain.

RDL vs. Stiff-Leg Deadlift - what's the difference?

The terms are often used interchangeably, but there are subtle differences:

Aspect	RDL	Stiff-Leg Deadlift
Knee bend	Slight, 10-20°	Almost none, "stiff" legs
Starting position	Standing (top)	Can start from floor
Hamstring stretch	Very high	Extreme
Difficulty	Moderate	Higher (requires more mobility)
Bar position	Stays very close to legs	May travel slightly away

In practice: Most people perform these identically. The RDL is the more common term and has a more defined technique (soft knees).

How much weight should I use compared to my conventional deadlift?

Typical RDL is 60-75% of conventional deadlift 1RM

Example:

• Conventional deadlift 1RM: 315 lbs
• Working RDL weight: 190-235 lbs for 8-12 reps

Why the difference?

• RDL starts from standing (no leg drive from floor)
• Grip is limiting factor (no mixed grip recommended)
• More hamstring isolation vs. full body
• Higher rep ranges typically used

Don't ego lift: RDL is about hamstring development, not maximal weight. Focus on perfect form and the stretch/contraction.

Touch-and-go or reset each rep?

For RDL specifically: Continuous reps (touch-and-go style) is standard

Why:

• Bar doesn't touch floor on RDL
• Maintaining tension throughout set increases metabolic stress
• Eccentric-concentric cycle without pause is the point

Exceptions:

• Dead-stop RDL variation: Lower to pins at knee height, pause, reset - this is a specific variation
• If form is degrading: Reset/pause between reps to maintain quality

Breathing:

• Reset breath at the top of each rep (standing position)
• Big breath, brace, perform rep, exhale/re-brace at top

Can I do RDLs and deadlifts in the same workout?

Generally not recommended, but depends on volume/intensity

Why it's challenging:

• Both heavily tax lower back and grip
• Both are posterior chain dominant
• CNS fatigue accumulates
• Form breakdown risk

If you must:

• Heavy deadlifts first (5x5), then light RDL (3x12)
• Keep total volume reasonable
• Advanced lifters only
• Monitor recovery closely

Better approach:

• Heavy deadlifts Day 1, RDL Day 2 (later in week)
• Or choose one as main lift, rotate weekly
• Or conventional deadlift one week, RDL focus next week

Sample split:

• Monday: Squat + RDL (works well)
• Thursday: Deadlift + Rows (RDL would be overkill here)

Is it normal to feel RDLs more in one hamstring than the other?

Slight asymmetry is normal, but significant difference is a red flag

Common causes:

1. Dominant leg - one side naturally stronger
2. Shifted weight - not centered on bar
3. Stance asymmetry - feet not even
4. Previous injury - one side compensating
5. Spinal rotation - torso rotated slightly

How to address:

1. Film from behind - check for asymmetry
2. Ensure feet are perfectly even, equal distance from center
3. Focus on equal weight distribution
4. Consider adding unilateral work (single-leg RDL)
5. If severe imbalance persists, see a professional

When to worry:

• One side is dramatically weaker
• Pain on one side only
• Visible asymmetry in movement

Should I arch my back or keep it neutral?

Keep it neutral with a slight natural arch - NOT excessive arching

Proper position:

• Natural lumbar lordosis (the curve your spine has when standing)
• NOT excessive hyperextension
• NOT flat (losing all curve)
• NOT rounded (flexion)

Think: The same spinal position you have when standing tall with good posture

Common error: Over-arching to avoid rounding

• This compresses lumbar spine
• Doesn't add safety or benefit
• "Neutral" is the goal, not "maximum arch"

Cue: "Proud chest, natural back position" - not "arch as hard as you can"

How often can I train RDLs per week?

Frequency by training level:

Level	Frequency	Sample Schedule
Beginner	1-2x/week	Lower A: RDL 3x10 Lower B: Light RDL 2x12 (optional)
Intermediate	2x/week	Day 1: Heavy RDL 4x8 Day 2: Moderate RDL 3x10-12
Advanced	2-3x/week	Day 1: Heavy 4x6 Day 2: Volume 3x12 Day 3: Variation 3x8

Factors affecting frequency:

• Total training volume
• Other posterior chain work (deadlifts, good mornings)
• Recovery capacity
• Training age

Signs you're overdoing it:

• Persistent lower back soreness
• Hamstrings always tight/sore
• Performance declining
• Dreading the exercise

Recovery needs: 48-72 hours between heavy RDL sessions

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📚 Sources

Biomechanics & Muscle Activation

Peer-reviewed research:

• Schoenfeld, B.J., et al. (2015). "Effect of varied ROM on muscle hypertrophy: A systematic review" - Sports Medicine - Tier A
• McAllister, M.J., et al. (2014). "Muscle activation during various hamstring exercises" - Journal of Strength and Conditioning Research - Tier A
• Bourne, M.N., et al. (2017). "Eccentric knee flexor strength and risk of hamstring injuries" - American Journal of Sports Medicine - Tier A
• Bezerra, P., et al. (2013). "EMG activity of hamstrings during Romanian deadlift vs leg curl" - Tier B

Biomechanical analysis:

• ExRx.net Exercise Directory - Romanian Deadlift - Tier C
• NSCA Essentials of Strength Training and Conditioning (4th Ed.) - Tier A
• Rippetoe, M. & Kilgore, L. (2011). Starting Strength - Hamstring Development Chapter - Tier C

Programming & Methodology

Training programs:

• Schoenfeld, B.J. (2021). Science and Development of Muscle Hypertrophy (2nd Ed.) - Tier A
• Renaissance Periodization - Hamstring Training Guide - Dr. Mike Israetel - Tier B
• Stronger by Science - Romanian Deadlift Technique Guide - Greg Nuckols - Tier B
• Barbell Medicine - RDL Training Applications - Tier B

Periodization:

• Zourdos, M.C., et al. (2016). "Modified Daily Undulating Periodization Model" - PeerJ - Tier A
• Helms, E., et al. (2018). The Muscle and Strength Pyramid: Training - Tier B

Technique & Form

Coaching resources:

• Kabuki Strength - Barbell RDL Masterclass (Chris Duffin) - Tier C
• EliteFTS - Hamstring Training for Strength Athletes - Tier C
• Squat University - Hip Hinge Mechanics - Dr. Aaron Horschig - Tier C

Safety & Injury Prevention

Clinical research:

• McGill, S. (2015). Back Mechanic: The Step-by-Step McGill Method - Tier A
• Orishimo, K.F., et al. (2010). "Hamstring strain injury: Mechanisms and prevention strategies" - Sports Health - Tier A
• van der Horst, N., et al. (2015). "Effect of hamstring eccentric training on risk of injury" - British Journal of Sports Medicine - Tier A

Medical guidelines:

• NSCA Position Statement on Injury Prevention and Safe Training Practices - Tier A
• American College of Sports Medicine - Resistance Training Guidelines - Tier A

Anatomy & Kinesiology

• Neumann, D.A. (2016). Kinesiology of the Musculoskeletal System (3rd Ed.) - Hip and Spine Chapters - Tier A
• Palastanga, N. & Soames, R. (2011). Anatomy and Human Movement (6th Ed.) - Tier A

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For Mo

When to recommend this exercise:

• User wants to build hamstrings and glutes (primary hypertrophy goal)
• User has access to barbell and wants maximum progressive overload
• User has mastered hip hinge pattern (can perform bodyweight or DB version)
• User's program needs posterior chain accessory work
• User wants eccentric hamstring training for injury prevention
• User is intermediate or advanced trainee

Who should NOT do this exercise:

• Acute low back injury or recent surgery → Suggest Glute Bridge or Leg Curl
• Complete beginner with no hinge experience → Start with Dumbbell RDL or Kettlebell RDL
• No barbell access → Suggest Dumbbell RDL or Single-Leg RDL
• Severe hamstring flexibility limitations → Work on mobility first, use Glute Bridge
• Active disc herniation → Avoid all loaded hinge patterns, suggest Leg Curl

Key coaching cues to emphasize:

1. "Push your hips straight back to the wall behind you" - initiates proper hinge
2. "Drag the bar down your legs, keep it close" - correct bar path, lat engagement
3. "Proud chest, show me your shirt logo" - prevents rounding
4. "Feel the stretch in your hamstrings, not pull in your back" - confirms proper execution
5. "Drive hips through, squeeze glutes hard at top" - proper lockout

Common issues to watch for in user feedback:

• "I don't feel it in hamstrings" → Likely squatting instead of hinging, need form video
• "My back gets tired first" → Form breakdown or going too heavy, reduce load 30%
• "I can't keep the bar close" → Weak lats, cue "bend the bar," add lat work
• "My lower back rounds at bottom" → Going too deep for flexibility, reduce ROM
• "My grip fails before hamstrings" → Normal - suggest chalk first, then straps for 10+ reps
• "Should I feel a stretch?" → YES - hamstring stretch is the point, but not painful

Programming guidance:

• Pair with: Squats (quad-dominant), upper body pressing, glute bridges
• Avoid same day as: Heavy conventional deadlifts (redundant CNS/back fatigue)
• Typical frequency: 2x per week (one heavy 4x6-8, one moderate 3x10-12)
• Placement: 2nd or 3rd exercise after main compound, before isolation
• Volume landmarks: 8-16 sets per week for hamstrings total (RDL + other hamstring work)

Progression signals:

• Ready to add weight when: Completing all sets/reps with 2 RIR, perfect form maintained
• Ready for variations when: Barbell RDL is proficient, seeking novelty or specific stimulus
• Regress if: Form consistently breaking down, lower back always sore, pain developing

Variation selection guidance:

• User plateaued on weight: Suggest deficit RDL or tempo RDL for 4-6 weeks
• User has mobility limitations: Higher starting point (stop at knee) or switch to DB RDL
• User wants unilateral work: Add Single-Leg RDL 1x/week
• User bored: Rotate snatch grip RDL, pause RDL, or banded RDL

Red flags in user reports:

• Sharp lower back pain (not muscle fatigue) → Stop immediately, assess, potentially see medical professional
• Consistent hamstring cramping → Check hydration, electrolytes, may be going too heavy
• Form degrading every session → Load too high, need to reduce 20-30% and rebuild
• Radiating leg pain → Possible nerve issue, stop exercise, seek medical attention

Exercise substitution decision tree:

• Lower back pain → Dumbbell RDL or Leg Curl
• No barbell → Dumbbell RDL
• Need more glute emphasis → Hip Thrust or Glute Bridge
• Grip limiting → Use straps or switch to Dumbbell RDL
• Want athletic/power → Kettlebell Swing

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Last updated: December 2024