The Barbell RDL, also known as the Barbell Romanian Deadlift, is a compound exercise that primarily targets the hamstrings, glutes, and lower back. It involves a hip hinge movement pattern while holding a barbell.

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Here's how to perform a Barbell RDL:

1. Begin by standing with your feet hip-width apart and the barbell on the floor in front of you. Place your feet under the bar, ensuring it is centered and close to your shins.
2. Bend your knees and hinge at your hips to lower your torso and grip the barbell with an overhand grip, slightly wider than shoulder-width apart. Your palms should be facing your body.
3. With a straight back and engaged core, lift the barbell by driving through your heels and extending your hips and knees. Stand tall with the barbell in front of your thighs.
4. Begin the movement by hinging at your hips, pushing your glutes back, and lowering the barbell while maintaining a straight back. Your knees should have a slight bend, but the emphasis should be on the hip hinge.
5. Lower the barbell down your thighs, feeling a stretch in your hamstrings. Ensure that your back remains flat and your core is engaged throughout the movement.
6. Once you feel a stretch in your hamstrings or reach a comfortable range of motion, pause briefly, and then reverse the motion. Drive your hips forward and stand tall to return to the starting position.
7. Repeat for the desired number of repetitions, maintaining control and proper form throughout.

Tips for performing the Barbell RDL:

• Maintain a neutral spine throughout the exercise, avoiding rounding or arching your back excessively.
• Keep your shoulders back and your chest lifted throughout the movement.
• Engage your core to stabilize your spine and support the movement.
• Keep the barbell close to your body throughout the exercise, avoiding any excessive swinging or drifting away from your legs.
• Focus on pushing your hips back and feeling the tension in your hamstrings as you lower the barbell.
• If you're new to this exercise, start with lighter weights to ensure proper form and gradually increase the weight as you become more comfortable and confident.
• Always prioritize safety and listen to your body. If you experience any pain or discomfort, adjust your form or consult with a fitness professional for guidance.