Skip to main content
Also known as: RDL.

​
Technique

  1. Stand with feet shoulder-width apart, holding a Barbell in front of your thighs with an overhand grip.
  2. Keep a slight bend in the knees, maintain a straight back, and brace your core.
  3. Bend at the hips, lower the Barbell by pushing your hips back, keeping the bar close to your body.
  4. Lower the bar until you feel a stretch in your Hamstrings, then return to the starting position.

​
Form tips

  • Maintain a neutral spine throughout the movement, avoiding rounding or arching of the back.
  • Keep the Barbell close to your body, ensuring it follows a straight vertical path.
  • Engage your Hamstrings and Glutes to bring your body back to an upright position.
  • Control the descent of the Barbell, focusing on the stretch in the Hamstrings.
Logging: Total weight used.

​
Muscles

Strength

Primary

  • Spine
  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Neck
  • Back
  • Shoulders
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Upper trapezius
  • Levator scapulae

​
Equipment

Barbell
Barbell

​
Appears in

Calisthenics skills
Other disciplines
Joint movements
Trunkextension
Hipextension
trains stretches

​
Progressions

e0ji

One-leg deadlift

Intermediate
e13v

Double dumbbell one-leg deadlift

Intermediate
e15l

Zercher deadlift

Novice
e0dw

Deadlift

Beginner - Elite
e13r

Dumbbell deadlift

Novice
e0he

Overhead squat

Novice
e13s

Dumbbell overhead squat

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.