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Chained Barbell Romanian Deadlift or RDL


  • Lay chains over the ends of the barbell so that when you are in a standing position, only one to two links are on the ground.
  • Have the weight come over your mid foot like setting up for the deadlift.
  • Have your feet about or just inside shoulder width apart.
  • Drop your hips outwards to lower to the bar.
  • Squeeze your shoulder blades together to keep your back and shoulders tight.
  • Grab the bar about shoulder width apart with an overhand grip or alternating grip.


  • Drive your heels into the ground to pick up the weight.
  • Stand straight up with the bar and the bar should rest on your thighs.
  • Slowly descend while dropping your hips and slightly bending your knees while keeping your shoulders tight by squeezing them together.
  • Look forward about 6 feet to ensure proper head placement.
  • Bring the bar to about to just below the knees or shin level.
  • Drive through heels and forcing your hips forward.
  • Return to the starting position.


  • After completion, lower weight like a rep and place on the ground.