#6: Barbell Romanian Deadlift (RDL)

Why: Few exercises target the posterior chain as effectively as the Barbell Romanian Deadlift. If you’re in need of bigger and stronger hamstrings and glutes, this movement should be a mainstay within your program. Want some extra upper back work as well? The Snatch Grip Romanian Deadlift is my personal favorite variation.

Execution: Grip a barbell with a double overhand grip, hands roughly shoulder width apart, and allow your arms to hang straight down in front of you. Keeping your spine flat and the bar as close to your body as possible, hinge your hips backwards while maintaining a slight bend in the knees. Continue to send your hips backwards as far as possible until you cannot lower the barbell any further. Pause, and then drive through your heels and return to the starting position. Repeat for the prescribed number of sets and repetitions.