RDL
BIOMECHA
NICAL
MOVEMENT
ANALYSIS
Jacob Monks
WHAT IS AN RDL? IS IT VIABLE?
• https://youtube.com/shorts/g5u75sgpn04?si=vFaV_UqoIdq8bzVj
- An RDL, Romanian Deadlift, involves the athlete lowering weight from an upright standing
position by pushing the hips back. Once the weight reaches the knees, the athlete drive the hips
forward, back into the upright position.
- Peloton states, “RDLs help us maintain a structurally sound posterior.” Making them
functional for the non-athletes just as much as it helps the athletes
- RDLs have been shown to “improve several aspects of power in sport performance... Providing
a beneficial effect over linear sprinting, jumping, and COD performance.” (Morencos 2022)
MOVEMENT BREAKDOWN
1)
Prep Stage
- Feet should be about shoulder-width apart
- Hips should be neutral position
- Knees in a slightly flexed position (15-20 degrees)
- Neutral spine and core braced
- Shoulders should be retracted and depressed
- Arms are extended, holding the weight (dumbbell or barbell)
The goal here should be to establish a stable foundation for the athlete.
Muscles Engaged:
- Erector Spinae
- Gluteus Maximus
- Hamstrings
- Transverse Abdominis
Plane:
- Sagittal
Kinematics:
- Feet shoulder-width apart
- Toes slightly pointed out
- Hands should be on the lateral side of the
thighs, holding the weight
- Brace the core and prepare for movement
MOVEMENT BREAKDOWN (CONTINUED)
2) Acceleration (Eccentric)
Kinematics:
- Hips flexed
- Knees slightly flexed
- Neutral position
- Ankles in dorsiflexion
Muscles Engaged:
- Biceps femoris
- Semitendinosus
- Semimembranosus
- Gluteus Maximus
- Erector Spinae
- Transverse Abdominus
Plane of Motion:
- Sagittal
- Push the hips backwards
- The knee goes into flexion as the
torso hinges closer to the ground
- Keep hands close to the anterior
part of the leg, slowly bringing
the weight down
- Keep a flat back, maintaining a
neutral spine
MOVEMENT BREAKDOWN (CONTINUED)
2) Acceleration (Concentric)
Kinematics:
- Hips extended
- Knees slightly extended
- Neutral position
- Ankles in slight plantarflexion
Muscles Engaged:
- Gluteus Maximus
- Bicep Femoris
- Semitendinosus
- Semimembranosus
- Erector Spinae
- Transverse Abdominus
Plane of Motion:
- Sagittal
- Glutes and Hamstrings engage,
causing the hips to extend
- Keep a neutral spine, let hips rise
before chest
- Hands are still holding the weight
at the anterior part of the leg,
keeping the weight close
MOVEMENT BREAKDOWN (CONTINUED)
1)
Follow-Through
- Hips should be back in neutral position
- Knees in a slightly flexed position (15-20
degrees)
- Neutral spine and core braced
- Shoulders should be retracted and depressed
Muscles Engaged:
- Erector Spinae
- Gluteus Maximus
- Hamstrings
- Transverse Abdominis
Plane:
- Sagittal
Kinematics:
- Athlete’s hips should be back in a neutral
position
- The knee is slightly flexed, using the posterior
muscles to help keep the weight steady
- The spine is in a neutral position, core is braced
to prevent injury
- Athletes should pause momentarily after every
repetition to stabilize themselves and prepare for
next rep
REFERENCES
Morencos, E., González-Frutos, P., Rivera, C., & Veiga, S. (2022, January 21). Effects of
six weeks of flywheel single-leg Romanian deadlift training on speed, jumping and change of direction
performance. MDPI. https://www.mdpi.com/1660-4601/19/3/1200
Sayer, A. (n.d.). How to do a Romanian deadlift-the ultimate hamstring and Glute Strengthener.
How to Do a RDL: Proper Form, Benefits, Common Mistakes | The Output by Peloton.
https://www.onepeloton.com/blog/how-to-do-a-rdl