An RDL is a lift in weightlifting and is an acronym for Romanian Dead Lift that is named incorrectly, as the weight does not go dead to the ground. It’s the complete opposite, an RDL is executed as follows:
- Weight is dead
- Weight is lifted into full extension
- Weight is lowered to hang
- Weight is lifted back into full extension
- Step 2 to 4 are repeated
The weight is lifted from the hang position with a hip hinge, hence, it’s a HANG LIFT, or a 3HL for Hip Hinge Hang Lift.
If you’ve just been teaching your athletes that DEAD means that the weight starts dead on the ground with each rep, it becomes a chore to always having to explain that the Romanian Dead Lift is an exception which was just named incorrectly. You can also try and avoid the full name by just using the acronym in your programming, but at some stage they will ask you “What does RDL stand for?”…
The hang lift is a great exercise to teach the dead lift to those who are still lacking flexibility but it’s also a great exercise to keep tension on the posterior chain muscles due to the weight not returning to dead on each rep.
