What equipment do you need for the rdl?

You need barbell to do the rdl.

For men, a good rdl is about a 287.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 135 lb and elite lifters pass 465 lb. For women, the standards run from about 70 lb to 262.5 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Barbell

RDL

How to do the rdl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Barbell
Difficulty: Intermediate
Logged as: Weighted reps
Movement: Hinge
Mechanic: Compound

Find more:Hamstrings exercises Barbell exercises

How to do it

Stand with feet hip-width apart, holding a barbell in front of thighs. Hinge at the hips, lowering the bar along your legs while keeping them nearly straight. Feel the stretch in hamstrings, then return to starting position.

1Hinge at your hips with a slight bend in your knees so you feel a deep stretch in your hamstrings and glutes
2Keep your back flat and core braced as you lower the weight along your legs
3Drive through your heels and squeeze your glutes at the top to complete the lift

Common mistakes

Don't round your spine or let the bar drift away from your body
Avoid locking your knees or hyperextending at the top
Don't rely on your lower back to lift the weight, the power should come from your hips and hamstrings