Split Stance Romanian Deadlift

Exercise Information

  • Alternative Names: Split stance RDL
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells or barbell
  • Muscles Targeted: Hamstrings, glutes, lower back
  • Mechanics: Compound
  • Average Number of Sets: 4-5 with 6-10 reps each
  • Variations: None
  • Alternative: None

The split stance Romanian deadlift, performed by putting one foot forward and the other backward, is an RDL variation that can be used by trainees who have balance issues and are struggling with single leg Romanian deadlifts. It can also be used by athletes who want to train their glutes and hamstrings while increasing their stride length.

Split Stance Romanian Deadlift Exercise Information

  • Alternative Names: Split stance RDL
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells or barbell
  • Muscles Targeted: Hamstrings, glutes, lower back
  • Mechanics: Compound
  • Average Number of Sets: 4-5 with 6-10 reps each
  • Variations: None
  • Alternative: None

How to do Split Stance Romanian Deadlift

Split Stance Romanian Deadlift

Start the exercise by stepping one foot forward 6-8 inches and the other foot backward 15-18 inches, standing in a split stance and keeping a distance of nearly two feet between them.

Tips

  • Do not go too low with the weights, as it would prevent you from keeping your back straight.
  • You can gradually add weights, as the split stance technique provides more stability than the standard version allowing you to perform the exercise safely without worrying about losing your balance.

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