Romanian Deadlifts are the best exercise you can choose for your hip health. It also helps develop joint actions, muscle strength, growth, and endurance. Athletes such as weightlifters and powerlifters use this workout. So, the best benefit for them is developing mass and strength in the posterior chain.
Romanian Deadlift (RDL) is a flexible workout with goals based on strength. Here’s everything you need to know about this exercise.
Step-by-Step Guide to Romanian Deadlift
The Romanian Guide is easy to perform as long as you stick to the perfect form.
Step 1
The first step is getting into the starting position. You need to load a barbell with your desired eight. In the starting position, stand with your feet at a distance. This distance should be shoulder-width apart. So, make sure that your toes are facing forwards. Place the barbell on your shoelaces so that when you look down, it’s over your shoelaces. Make sure that your torso is upright and your arms are straight in this step. Then, drop your shoulder blades towards the back in this step. This will allow minimizing the strain on the neck by locking your back.
Step 2
After assuming this position, bend and lift the barbell. Your grip should be wider than shoulder-wide. Make sure you keep your shoulders over the barbell and your back flat when lifting. Then, keeping your back flat is important to avoid injuries during this lift. After you’ve stood up with the weight, remember to brace yourself.
Step 3
After you’ve lifted and set the barbell back, brace your core. Next, you should push your hips backward and keep a flat back. Also, remember to keep your knees positioned over your ankles. If you’ve performed this correctly, tension will develop across the back and the hamstrings.
Step 4
You’re in a position that contracts your hamstring, and your back is flat. The barbell is a few inches below your knee. So, slowly stand up and keep the barbell close to your body. Keep your weight in the heels while you engage and push through your toes.
Step 5
At the top of this movement, engage and contract your core, upper back, and glutes. You can flex your middle back to the glutes (buttocks) and keep your ribcage down. This helps stabilize your lumbar spine. So, repeat these steps for reps.
Benefits of the Romanian Deadlift
There are several benefits of Romanian Deadlifts, and here are a few of them:
- Hamstring Mass Increase
Romanian Deadlifts focus on your hamstrings and help in increasing muscle mass. Increased muscle mass can also lead to increased muscle strength and size. So, it can also lead to increase sports performance and power application.
- Increase in Pulling Strength
Another benefit of Romanian Deadlifts is an increase in pulling strength. Many power and strength athletes choose a heavier version of this deadlift over others. This is because of its benefits. Also, these benefits include an increase in back, glute, and hamstring strength. These benefits are not limited to the lower back, making the deadlift stand out.
- Weightlifting Movement Applications
Olympic weightlifters and CrossFit athletes can add Romanian Deadlifts. This is so that they can increase their back and hamstring strength. This strength is specific to cleans and heavy snatches. It is easier for weightlifters to maintain their technique. This is because of increased positional strength and muscle mass.
- Better Athletic Performance
Adding Romanian Deadlifts to training can help with increased athletic performance. So, the posterior chain helps increase power application, leg strength, and running performance. As this deadlift targets the posterior chain, it gives all these benefits to the athletes.
Muscles worked by Romanian Deadlift.
Romanian Deadlifts work many of the same muscles that traditional deadlifts do. But, this deadlift also puts extra focus on the glutes and the hamstrings. Here are all the primary muscles worked by this exercise:
- HamstringsThis deadlift focuses on your hamstrings. This is due to the way you flex your knee in this movement. Your knees remain fixed yet unlocked in this movement, which targets these muscles.
- Glutes
This exercise targets your glutes through hip extensions. As glutes are involved in most athletic movements, this target is beneficial.
These are the primary muscles targeted by Romanian Deadlifts and the benefits of including this exercise in your regimen.
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