Med Ball RDL

Learn how to perform Romanian med ball deadlifts with instructions and video guide by SHOCK Fitness Trainer, Ashley Steele!

How to Romanian Deadlift

Primary Muscles: Legs,  Glutes

Exercise Families: Deadlift

Equipment: Med Ball

Trainer: Ashley Steele


  1. Holding a med ball with both hands in an overhand grip (palms facing towards your body) in front of your legs, plant both feet on the floor slightly further than shoulder-width apart. Draw your shoulder blades down and back to push your chest out slightly. This is your starting position.

  2. Begin to lower your body, bending at the hip as you lower the med ball down your thighs and shins. As you lower, you'll feel a slight stretch in your hamstring.

  3. As you reach halfway down your shins, exhale. Push through your heels and, using your glutes and hamstrings, extend your knees and hips to return to the starting position. Ensure that the med ball remains in contact with your legs.

  4. Repeat for the specified number of repetitions.

  5. Romanian deadlifts burn a ton of calories by demanding effort from multiple muscles, making this a great way to strengthen your hips while toning your glutes.

Alternative Exercises:

Dumbbell RDL  Barbell Glute Bridge

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