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MAX STRENGTHbeginner
Romanian Deadlift (RDL)
From standing, with a slight knee bend, push the hips back and lower the bar along the front of the legs to mid-shin, feeling a hamstring stretch, then drive the hips forward to return. The RDL is the best movement for hamstring eccentric strength — critical for landing cushioning and elastic energy storage in jumping.
Hamstrings (emphasis), glutes, erectors3-4 sets × 8-12 reps @60-75% 1RM
Coaching cues
- 1.Knees slightly bent, never locked
- 2.Push hips back — imagine closing a door with your butt
- 3.Bar stays in contact with the legs
- 4.Stop at the hamstring stretch — don't round the back
Detailed training method
[Steps]1. Stand with the bar at the front of the thighs→2. Slight knee bend (never locked)→3. Push hips back, slide the bar down the legs→4. Until a strong hamstring stretch (~mid-shin)→5. Drive hips forward to return to standing
[Common Errors]✗ Rounded back→chest up, neutral spine ✗ Bar away from the legs→keep it in contact ✗ Knees bend too much→just a slight bend
[Progressions]Dumbbell RDL→single-leg RDL→deficit RDL→snatch-grip RDL
[Jump-Specific]The core hamstring-eccentric movement — stronger eccentrics = better landing cushioning + faster SSC rebound
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