The Romanian Deadlift, commonly known as the RDL, is one exercise you definitely need to incorporate into your training if you're looking to increase posterior chain strength. But like all movements, doing it properly will provide the most bang for your buck and keep you healthy for the long-game.

The  most common faults that occur while performing RDLs are:

  1. Rounding the low back
    This usually occurs because the athlete does not have control of their mid-line position or the athlete is attempting to go lower than there hamstring mobility will allow.
  2. Bar drifts away from body
    This fault can be seen when the athlete is not properly engaging their lats to pull the bar back against the legs in an active position.
  3. Too much knee flexion
    Again, this often occurs when the athlete attempts to go further than their mobility allows. But it can also be related to a poor understanding of pushing the hips back to stretch the hamstrings. 

An overarching concept that you'll find to be helpful is to only go as far down as your body will allow while maintaining proper positioning and activity. Everyone's range of motion and body mechanics are different, so don't get caught up forcing ranges of motion that aren't there yet. This will only lead to injury. Give it time and some solid effort to move as perfectly as possible and the benefits will soon follow.  not there to keep from possible injury.

Be sure to check out the video below. Joey Chapa, TCS's newest intern, breaks down the RDL and the concepts we've talked about above with some of the very best demonstrations ever performed by some dude with a great beard. HA!








On Saturday, December 13th from 11:00-12:30pm I am excited to announce that I will hold a Clean and Jerk Clinic. This clinic is open to the public and is for those with a basic understanding of the movements but want to improve their technique, be more efficient, and hit a new personal record.

Increasing your maximum load for the Clean and Jerk obviously requires a great deal of strength, but without dialing in your skill, you can only get so far. Being proficient is the key to being successful in many of your daily workouts; whether it is one rep as heavy as possible or if you have thirty Clean and Jerks for time.

The first hour you will spend learning drills to improve speed, foot work and body positioning. I will have you break apart these movements so we can focus on one part at a time. Then we will spend the last thirty minutes putting them together and working up to a maximum load for the day. A few days after the clinic is over I will touch base with you and review any questions you may have. You will also receive a couple videos of your lifts with audio commentary while performing them. These videos are extremely valuable as I slow them down and you can hear exactly what’s going on piece by piece.

As a coach and an athlete, Olympic Lifting is my passion and I’m eager to spend time teaching movements I love! I hope to see you there.