One of the biggest benefits of lifting weights is developing your functional strength to make the physical challenges of everyday life a bit easier. And one of the challenges that poses the greatest difficulty is picking up something heavy from the floor and putting it back down.

To do that safely, you need to strengthen your posterior chain, a group of muscles at the back of the body that support the spine.

The RDL is one of the most effective exercises to strengthen the posterior chain, but it can be tricky to get right, which may place too much strain on your back. You may like

A functional workout just like this one transformed the way my body felt and moved

All you need are two dumbbells and three exercises to start building muscle all over

I’m a fitness writer and I think this

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