The sandbag Romanian deadlift (RDL) places even more emphasis on the glutes and hamstrings than the conventional deadlift, helping to develop flexibility, strength and power. When performing a conventional deadlift the emphasis during the concentric phase is to drive into the floor through the heels, whereas the emphasis with the RDL is to pull from the hips.

Teaching Points

  1. Start with the sandbag in the hang position with your feet shoulder width apart.
  2. Slightly bend at the knees, this knee position will be maintained through the full movement.
  3. Inhale into the belly and keep the core braced.
  4. Hinge at the hips with a strong emphasis on driving the hips backwards, keep the weight over the heels.
  5. Lower the sandbag just below the knees, squeeze your glutes and drive your hips forward and up.
  6. Return to the standing position ensuring your knees are still slightly bent.
  7. Exhale at the top.

Common Problems & Solutions

Error: Locking the knees at the top.
Correction: Ensure your knees are kept bent when the hips reach extension.

Error: Going too low.
Correction: Stop just passed the knee, going too low may cause you to flex the knees.