Stand on a block or plates in your snatch or clean pulling stance with a clean grip on the bar. Hinge at the hip while bending the knees very slightly to bring the bar as far down the legs as possible, allowing the back to soften slightly as you reach the bottom rather than maintaining extension. Keep the bar as close to the legs as possible throughout the motion.
 
Stay balanced evenly over the whole foot rather than pushing the hips back more than necessary and shifting to the heels.
 
If you’re mobile enough to get the plates to the floor, still stop just short of touching—the changing of direction without assistance is an important element of the exercise.
 
Purpose
The RDL strengthens the glutes, hamstrings and lower back in particular. It also strengthens the lats and shoulders because of the effort to keep the bar close to the legs with the shoulders in front of the bar. The soft-backed variation adds some dynamic back strength work, and helps decompress the lower back.
 
Programming
Sets of 8-12 reps are generally appropriate. Weights can be extremely light initially, and over time may be equal with a conventional RDL.