Romanian Deadlift Mobility Progressions

Progressions

1. 01

   Wall Guided RDLs

   • Stand with your back to a wall, positioning your heels about one foot away.

   • Begin the movement by sitting your hips back toward the wall, using the wall as feedback to guide the hip hinge.

   • Keep your spine straight and your chest slightly elevated as your hips move toward the wall.

   • Once your hips gently touch the wall, return to the starting position by engaging your glutes.

   • This movement helps reinforce proper hip hinge mechanics.

2. 02

   Stick RDLs

   

   Stick

   • Hold a stick behind your back, ensuring contact with three points: the back of your head, upper back, and hip. One hand holds the stick behind your neck, and the other rests on your lower back.

   • Begin the RDL by hinging at the hips, keeping the stick in contact with all three points throughout the movement.

   • Maintain a flat back and engage the hamstrings as you hinge forward and back.

   • This progression emphasizes spinal alignment during the hip hinge.

3. 03

   Plate on Back RDLs

   

   Weight Plates

   • Place a weight plate on your upper back and extend your arms overhead to hold it in place. The weight provides haptic feedback to ensure your back remains flat as you hinge at the hips.

   • Keep your arms overhead to help extend your thoracic spine and maintain a strong, neutral spine position.

   • Perform the RDL by hinging at the hips and then returning to the starting position.

   • This progression focuses on keeping the back flat while promoting thoracic extension.

4. 04

   Wall Guided Loaded RDLs

   • Stand with your back to the wall, one foot away, as in the first wall-guided RDL, but now perform the movement with a barbell in hand.

   • Begin by sitting your hips back toward the wall, allowing the wall to guide your hip hinge, while holding the barbell.

   • Keep the bar close to your legs and maintain a flat back throughout the movement.

   • Use the wall for feedback to ensure proper hip movement, and engage your glutes to return to standing.

5. 05

   Loaded RDLs

   

   Dumbbells or Kettlebells

   • Perform the Romanian Deadlift by standing with feet hip-width apart, holding a barbell or dumbbells.

   • Hinge at the hips, lowering the weight while maintaining a neutral spine and keeping the bar close to your legs.

   • Focus on engaging your hamstrings and glutes as you return to the starting position.

   • This is the full range RDL movement, focusing on proper hip hinge mechanics and strength.

Common mistakes

• Rounding the Lower Back
• Bending the Knees Too Much
• Weight Drifting Away from Body
• Using Momentum Instead of Control
• Looking Up or Hyperextending the Neck