![\"Instructional](\"https:\/\/content.artofmanliness.com\/uploads\/2024\/11\/Romanian-Deadlift-1.jpg\")
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In the Know Your Lifts series, we’ve covered the high-bar back squat,<\/a> the low-bar squat,<\/a> the power jerk and split jerk,<\/a> and the overhead press.<\/a><\/p>\n It’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 conventional deadlift<\/a>: the Romanian Deadlift (aka the RDL).<\/p>\n 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 Because you slowly lower the bar, the RDL really hammers your hamstrings and glutes. It’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’t be afraid to use 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":" In the Know Your Lifts series, we’ve covered the high-bar back squat, the low-bar squat, the power jerk and split jerk, and the overhead press. It’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 […]<\/p>\n","protected":false},"author":1,"featured_media":184804,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[230,7],"tags":[],"yst_prominent_words":[],"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"},"_links":{"self":[{"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/posts\/184795","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/comments?post=184795"}],"version-history":[{"count":5,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/posts\/184795\/revisions"}],"predecessor-version":[{"id":184805,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/posts\/184795\/revisions\/184805"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/media\/184804"}],"wp:attachment":[{"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/media?parent=184795"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/categories?post=184795"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/tags?post=184795"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/yst_prominent_words?post=184795"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}