Barbell Romanian Deadlift: Posterior Chain Strength & Power Development for Golfers

Key Points

• • The RDL is a staple in a golfer’s strength and conditioning program, targeting key posterior chain muscles (hamstrings, glutes, lower back).
• • Encourages proper hinge mechanics while developing strength and helping prevent injuries common in golfers.

  
  

• • Ideal for intermediate-level golfers or those training on the go—it’s portable for tournaments and travel.

• Setup:

  • Hold the dumbbell by the heads, resting it against the hips.
  • Feet hip-width apart, toes pointing forward, chest tall.
  • Drive hips backward, maintaining a neutral spine.
  • Feel a stretch in the hamstrings, then return to standing.
  • Dumbbell should stay close to the legs throughout the motion.

• A dumbbell RDL is a great regression from a barbell RDL:

  • Easier to execute.
  • Less technical instruction required.
  • Reduces strain on grip and forearms.