Skip to content
Romanian Deadlift (RDL)
exercise中级居家/健身房

Romanian Deadlift (RDL)

Posterior chain builder targeting glutes and hamstrings.

12 分钟2212 次浏览128 收藏
Romanian Deadlift (RDL)
在 YouTube 观看示范将打开白名单内的 YouTube 外部页面。

动作步骤

  1. 1Hold the bar at hip height with soft knees
  2. 2Hinge at the hips and push the butt back
  3. 3Lower until you feel a deep hamstring stretch
  4. 4Drive the hips forward to stand

教练提示

  1. Bar stays close to the legs
  2. Neutral spine throughout
  3. Squeeze the glutes to finish

常见错误

  1. Rounding the back
  2. Bending knees into a squat
  3. Letting the bar drift away

相关训练

Machine Hip Thrust
exercise
intermediategym

Machine Hip Thrust

Stable guided hip thrust for loading without barbell discomfort.

10 分钟4827 次浏览103 收藏
Curtsy Lunge
exercise
intermediateboth

Curtsy Lunge

Diagonal lunge targeting side glutes and hip stability.

10 分钟4734 次浏览22 收藏
Cable Pull-Through
exercise
intermediategym

Cable Pull-Through

Hinge pattern with constant posterior-chain tension.

10 分钟4641 次浏览121 收藏