Romanian Deadlift (RDL) For Tennis | Exercise 6.19

Video Demonstration

Technique Photographs

RDL hinge position.
RDL hinge position.

Training Purpose

Develop posterior-chain strength and control of the hip hinge.

Execution

  • Stand tall with the bar close to the thighs and knees slightly flexed.
  • Push the hips backward while maintaining a braced trunk and keeping the bar close to the legs.
  • Return to standing by extending the hips without leaning backward at lockout.

Exercise Classification

Training goal: Strength | Equipment: Barbell | Movement pattern: Hinge

Key Coaching Cue

Push the hips backward while keeping the bar close to the legs.

Common Technical Error

Avoid excessive knee bend or rounding the lumbar spine.

Coaching Notes

Maintain a consistent knee angle, avoid rounding the lower back, and stop the descent when hip range of motion is exhausted.

Demonstration And Progression Notes

The clip includes a floor pickup and floor returns. Floor contact is not the required lowering target for the hip-hinge instruction above. Use a range that preserves the selected trunk position and slight knee flexion; do not increase depth by turning the lowering phase into a deeper knee bend.

Original book reference 6.19. Resistance Training Library · All Exercises · The Tennis Book