Romanian deadlifts (RDLs) rank among my favorite posterior chain exercises. I’ve personally utilized them in my fitness regimen to bolster my glutes and hamstrings while enhancing my deadlift performance, a practice I extend to my clients as well, incorporating Romanian Deadlifts Workouts to maximize their benefits.
While myriad exercises target the glutes, hamstrings, and lower back, RDLs stand out as top contenders. This isn’t merely my subjective perspective – my clients, along with research studies (1), echo this sentiment.
But why the moniker “Romanian deadlifts”? It’s a curious tale.
As the legend goes, American Olympic weightlifting coaches observed Romanian athletes executing this barbell maneuver. At the time, Romania’s prowess in the sport was undeniable, prompting the Americans to associate this exercise with their success.
While the veracity of this tale remains debatable, the name stuck, offering a clear distinction from the stiff leg deadlift, a similar yet distinct exercise.
In this article, I delve into the rationale behind incorporating RDLs into your routine, their proper execution, and explore alternative exercises that complement this potent posterior chain workout.
Table of Contents:
- RDLs – Muscles Worked
- Romanian Deadlift (RDL) Correct Form
- Romanian Deadlift (RDL) Benefits and Drawbacks
- 9 RDL Variations and Alternatives
- RDLs with dumbbells
- Rack RDLs
- Single-Leg RDLs
- Split Stance RDLs
- Zercher RDLs
- Good Mornings
- Cable Pull-Throughs
- Kettlebell Swings
- Hyperextensions
- FAQs
- Overview
- References
Muscles Worked
RDLs are a compound exercise, meaning they engage multiple joints and muscle groups simultaneously, effectively making them a full-body workout.
The primary muscles targeted during RDLs include:
- Hamstrings: These muscles are biarticular, crossing both the hip and knee joints. Located on the back of your thighs, they primarily function to extend your hips and flex your knees. In RDLs, the focus is on hip extension.
- Gluteus Maximus: Commonly known as the glutes, this is the largest muscle in the body. Its main role is hip extension, although it also contributes to hip abduction and rotation.
- Erector Spinae: This group comprises three muscles along each side of your spine (spinalis, longissimus, and iliocostalis). They primarily work to extend your spine and prevent lumbar flexion during RDLs.
- Core Muscles: Including the rectus abdominis, obliques, and transverse abdominis, these muscles stabilize your spine and create intra-abdominal pressure during RDLs, essential for preventing lower back injuries.
- Trapezius and Rhomboids: These muscles in your upper back and between your shoulder blades help stabilize your shoulder girdle by pulling your shoulders down and back during RDLs.
- Forearms: Since RDLs require a strong grip, particularly with heavy weights, they also contribute to strengthening your forearms and enhancing hand strength.
Romanian Deadlift (RDL) Correct Form
Here’s how to perform Romanian Deadlifts (RDLs) with correct form to maximize benefits and minimize the risk of injury:
- Grip: Hold the barbell with either a shoulder-width overhand grip or a mixed grip for added stability.
- Stance: Stand with your feet approximately hip-width apart to maintain balance and stability throughout the movement.
- Posture: Pull your shoulders down and back, engage your core muscles, and slightly bend your knees to initiate the movement.
- Hinge: Without further bending your knees, push your hips backward while leaning forward from your hips. Be mindful not to round your lower back during this phase.
- Descent: Lower the barbell down the front of your legs, maintaining a straight line from your neck to your tailbone. Avoid allowing the weight to touch the floor.
- Alignment: Keep your neck aligned with the rest of your spine as you lean over, maintaining a neutral position.
- Flexibility: Descend to a depth that your flexibility allows, ensuring a stretch in your hamstrings without compromising form.
- Ascend: Drive your hips forward as you stand up straight, using the power of your glutes and hamstrings.
- Finish: Avoid leaning back excessively at the top of the movement, maintaining a neutral spine.
- Repetition: Repeat the exercise for the desired number of repetitions, focusing on controlled movements and proper technique.
Additional tips to enhance your RDLs:
- Use lifting straps or gym chalk to improve grip strength and prevent slipping.
- Consider wearing a weightlifting belt to increase intra-abdominal pressure and protect your lower back.
- Experiment with placing your toes on thin weight plates to shift your weight backward, intensifying glute and hamstring engagement.
- When lifting heavy weights, start with the barbell in a power rack to avoid lifting it off the floor, saving energy for the actual exercise.
- Tailor your RDL workouts based on your goals, using light weights for high reps, moderate weights for moderate reps, and heavy weights for low reps to achieve optimal results.
Romanian Deadlift (RDL) Benefits and Drawbacks
Romanian Deadlifts (RDLs) offer numerous benefits but also come with a few potential drawbacks to keep in mind.
Benefits of RDLs:
- Posterior Chain Strength: RDLs excel at targeting key muscles like glutes, hamstrings, and spinal erectors, promoting a stronger and more defined lower body. These muscles are vital for both aesthetics and athletic performance.
- Equipment Accessibility: You don’t need specialized equipment for RDLs; a standard barbell suffices. The movement’s starting position also eliminates the need for specific plate sizes, making RDLs accessible to most lifters.
- Hip Hinge Mastery: RDLs teach and reinforce the hip hinge movement pattern, crucial for various exercises and functional movements. Beginners can start with light weights to develop proper hip hinge technique before advancing to more complex lifts.
- Complement to Deadlifts: RDLs target the top half of the conventional deadlift movement, making them a valuable accessory exercise. They can address weaknesses in lifting from knee height, aiding overall deadlift performance.
Drawbacks of RDLs:
1. Limited Range with Tight Hamstrings: Tight hamstrings can restrict the range of motion in RDLs, potentially reducing their effectiveness. Adequate flexibility is essential to lower the bar below knee level without compromising form.
2. Lower Back Injury Risk: Rounding the lower back during RDLs, often due to tight hamstrings or incorrect technique, increases the risk of lower back strain or injury. Maintaining a neutral spine throughout the movement is crucial for safety and effectiveness.
By understanding these benefits and drawbacks, you can optimize your RDL training for maximum gains while minimizing the risk of injury. Focus on proper form, gradual progression, and addressing flexibility issues to reap the full benefits of this powerful exercise.
![Leg Workout for Sensitive Knees](https://colosseumstrength.com/wp-content/uploads/2023/11/sam-sabourin-KZrwKV90zRk-unsplash.jpg)
9 RDL Variations and Alternatives
While Romanian Deadlifts (RDLs) prove to be incredibly effective for the posterior chain, it’s not necessary to perform them exclusively. Incorporating various variations and alternatives can add diversity to your workouts while maintaining productivity and engagement:
1. RDLs with dumbbells
No access to a barbell? No worries! Achieve the same advantages as barbell Romanian Deadlifts (RDLs) by opting for dumbbells or kettlebells instead. Many lifters prefer this variation due to its comfort and lower back friendliness compared to the barbell version. Using dumbbells allows you to keep the weights nearer to your legs, minimizing the gap between the weight and your hips, which serves as your pivot point.
To perform dumbbell or kettlebell Romanian Deadlifts (RDLs), follow these steps:
- Stand with your feet about hip-width apart and hold a dumbbell in each hand, palms facing your body, or hold a kettlebell in front of you with both hands.
- Keep your back straight, shoulders pulled back, and core engaged throughout the movement.
- Begin the descent by pushing your hips back while maintaining a slight bend in your knees. Keep your chest up and your spine neutral, avoiding rounding or arching.
- Lower the weights down the front of your legs, keeping them close to your body. Lower as far as your flexibility allows without compromising form. The weights should stay in line with or just below your knees.
- Pause briefly at the bottom of the movement, feeling a stretch in your hamstrings.
- Engage your hamstrings and glutes to drive your hips forward as you stand back up to the starting position. Keep the weights close to your body throughout the ascent.
- Avoid hyperextending your lower back at the top of the movement. Maintain a strong, neutral spine position.
- Repeat for the desired number of repetitions, focusing on proper form and controlled movement throughout.
Tips:
- Start with lighter weights to master the movement pattern before progressing to heavier loads.
- Focus on hip hinge mechanics, keeping the movement centered around your hips rather than bending at the waist.
- Use a mirror or record yourself to check and maintain proper form.
- Incorporate RDLs into your lower body or full-body workouts for a comprehensive training routine.
2. Rack RDLs
Rack Romanian Deadlifts (RDLs) are a variation of the traditional RDLs that begin from the bottom position with the barbell resting on safety bars or blocks in a power rack.
This variation offers several advantages:
- Increased Difficulty: Starting each rep from the bottom makes it harder as it breaks the typical stretch cycle of eccentric and concentric movements.
- Enhanced Grip Recovery: The brief rest between reps allows for better grip recovery, enabling you to lift heavier weights.
- Core Re-Engagement: The starting position provides an opportunity to re-brace your core, ensuring better stability and form throughout the movement.
Starting RDLs from a dead stop also encourages a more explosive start, making it a valuable exercise for developing power.
When incorporating rack RDLs into your routine, begin with lighter weights than you would for regular RDLs. As you become accustomed to this variation, you can gradually increase the weight to match or surpass your regular RDL performance.
To perform Rack Romanian Deadlifts (RDLs), follow these steps:
- Set the barbell on the safety bars of a power rack or on blocks at about knee height. Make sure the bar is securely positioned.
- Stand facing the barbell with your feet about hip-width apart. Your toes should be slightly turned out.
- Bend at your hips and knees to lower yourself down and grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Your back should be straight, chest up, and core engaged.
- With the barbell in your hands and your arms fully extended, lift the bar off the safety bars or blocks by driving your hips forward and straightening your knees. This is your starting position.
- Keeping your back straight and core tight, hinge at your hips to lower the barbell down the front of your legs. Keep the bar close to your body throughout the movement.
- Lower the barbell until you feel a stretch in your hamstrings or until it’s just below knee level, maintaining tension in your hamstrings and glutes.
- Reverse the movement by driving your hips forward, extending your knees, and standing up tall. Keep the barbell close to your body as you return to the starting position.
- Repeat for the desired number of repetitions, maintaining proper form and control throughout the exercise.
Note: It’s important to start with lighter weights when performing Rack RDLs to get used to the movement pattern and adjust to starting each rep from a dead stop. As you become more comfortable, gradually increase the weight while ensuring proper form and technique.
3. Single-Leg RDLs
Single-Leg Romanian Deadlifts (RDLs) are an excellent exercise to address strength imbalances and improve balance.
Here’s how to perform them:
- Stand tall with your feet together, holding a dumbbell or kettlebell in one hand, or a barbell in front of your thighs with an overhand grip.
- Shift your weight onto one leg while keeping a slight bend in the knee of the supporting leg.
- Begin the movement by hinging at your hips and extending your free leg straight back behind you. Keep your chest up and back flat throughout the movement.
- Lower the weight or barbell toward the ground, maintaining a straight line from your head to your heel on the extended leg.
- Once you feel a stretch in your hamstring or reach a comfortable range of motion, reverse the movement by engaging your glutes and hamstrings to bring your torso back to an upright position.
- Complete the desired number of repetitions on one leg before switching to the other side.
Tips:
- Focus on keeping your hips square and avoid rotating them during the movement.
- Keep your core engaged to help stabilize your body and prevent excessive leaning.
- Start with lighter weights to master the movement and gradually increase as you build strength and stability.
4. Split Stance RDLs
Split Stance Romanian Deadlifts (RDLs) offer a balance-friendly alternative to single-leg RDLs. In this variation, you maintain a split stance, allowing one leg to support most of your weight while the other provides balance and support. This exercise strikes a balance between the stability of regular RDLs and the unilateral challenge of single-leg RDLs.
To perform Split Stance Romanian Deadlifts (RDLs), follow these steps:
- Start by standing with your feet hip-width apart.
- Take a step forward with one foot, about two to three feet in front of the other.
- Shift your weight onto the front foot while keeping the rear foot stable for balance.
- Hold a dumbbell or kettlebell in each hand, with your arms hanging straight down in front of you.
- Engage your core and maintain a straight back throughout the exercise.
- Begin the movement by hinging at your hips and lowering the weights toward the ground, keeping them close to your legs.
- Lower the weights until you feel a stretch in your hamstrings, but avoid rounding your back.
- Pause briefly at the bottom of the movement, then reverse the motion by driving through your front heel and extending your hips to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs and repeat the exercise with the other foot forward.
Focus on maintaining balance and stability throughout the movement, keeping your core tight and your back straight. Adjust the weight according to your strength and comfort level, and aim for controlled, smooth motions to get the most out of this exercise.
5. Zercher RDLs
Zercher Romanian Deadlifts (RDLs) are a variation that emphasizes upper back and biceps activation while challenging your grip strength.
Here’s how to perform Zercher RDLs:
- Begin by setting up your barbell on a squat rack at about hip height.
- Stand facing the barbell and position yourself so that the bar is in the crook of your elbows, with your hands gripping the bar to keep it secure.
- Take a step back from the rack and stand with your feet about hip-width apart.
- Engage your core and keep your chest up throughout the exercise.
- Hinge at your hips and lower the barbell down toward the ground, keeping it close to your body.
- Lower the barbell until you feel a stretch in your hamstrings, but avoid rounding your back.
- Pause briefly at the bottom of the movement, then reverse the motion by driving through your heels and extending your hips to return to the starting position.
- Repeat for the desired number of repetitions.
To protect your elbows and improve comfort, consider using a squat pad or wearing elbow sleeves as you progress to heavier weights. Start with lighter weights to get used to the Zercher grip and focus on maintaining proper form throughout the exercise.
6. Good Mornings
While both RDLs and good mornings share a similar movement pattern, the distinction lies in the weight placement. Unlike RDLs where the weight is held in your hands, good mornings position the weight on your shoulders, creating a longer lever that intensifies the workload on your lower back. The name “good mornings” originates from the posture resembling a courteous bow, but don’t be misled by the polite connotation; good mornings can be incredibly challenging and demanding exercises.
To perform Good Mornings effectively, follow these steps:
- Set up a barbell in a squat rack or power rack at a height just below your shoulders.
- Position yourself under the barbell so that it rests on your upper traps (upper back), and grip the bar with a slightly wider than shoulder-width grip.
- Pull the bar down into your back to ensure it’s secure and won’t move during the exercise.
- Unrack the barbell and take a step or two back to create space for your movement.
- Stand with your feet hip to shoulder-width apart and slightly bend your knees while engaging your core.
- Hinge at your hips by pushing your butt back and leaning forward, keeping your back straight and avoiding any rounding.
- Lower your upper body until you feel a stretch in your hamstrings, but do not go beyond your range of motion.
- Drive your hips forward and return to the starting position by standing back up, maintaining control throughout the movement.
Be mindful not to round your lower back during Good Mornings, as this can lead to injury. Start with lighter weights to master the technique before progressing to heavier loads.
![Kettlebell Good Mornings Exercise](https://colosseumstrength.com/wp-content/uploads/2024/01/alonso-reyes-0HlI76m4jxU-unsplash.jpg)
7. Cable Pull-Throughs
RDLs are indeed effective for the posterior chain, yet their impact on the lower back can be strenuous. The weight-bearing nature of holding a heavy barbell may compress the spine temporarily, affecting your height momentarily.
A lower back-friendly alternative to RDLs is cable pull-throughs, performed with a cable machine or resistance band. This variation reduces strain on the lower back. Moreover, pull-throughs maintain consistent muscle tension throughout, offering potential advantages for muscle growth and conditioning.
To perform cable pull-throughs:
- Set up a cable machine with the cable at its lowest position. Attach a rope handle or a handle of your choice.
- Stand facing away from the cable machine, holding the handle between your legs. Your feet should be shoulder-width apart, toes pointed slightly outward.
- Hinge at your hips, pushing your buttocks backward while maintaining a slight bend in your knees. Keep your back straight and chest up throughout the movement.
- Allow the handle to pass through your legs as you lower your torso toward the ground. Your arms should be fully extended between your legs at the bottom of the movement.
- Contract your glutes and hamstrings to reverse the movement. Drive your hips forward and return to the starting position, standing tall with your hips fully extended.
- Maintain control throughout the exercise, focusing on engaging your posterior chain muscles.
- Repeat for the desired number of repetitions, keeping tension on the muscles throughout the set. Adjust the weight as needed to challenge yourself appropriately.
8. Kettlebell Swings
The kettlebell swing and the RDL share a close resemblance, with the primary contrast lying in their pace; kettlebell swings are executed with significantly more explosiveness. This explosiveness makes them superior for enhancing muscle power, signifying your capability to generate force swiftly.
Nevertheless, this rapid speed carries a potential risk. Accelerated movements can magnify any technical imperfections, notably the tendency to round your lower back. It’s advisable to engage in kettlebell swings only after achieving proficiency in a slow and controlled hip hinge.
To perform kettlebell swings:
- Begin by holding a kettlebell with both hands in front of your hips using an overhand grip.
- Stand with your feet shoulder-width apart and toes turned slightly outward. Keep your core engaged, and pull your shoulders down and back to maintain a strong posture.
- Bend your knees slightly and hinge forward from your hips, pushing your buttocks back as you lower the kettlebell down between your knees. Keep your arms straight throughout this movement.
- Drive your hips forward explosively, swinging the kettlebell up to shoulder level. At the top of the swing, your arms should be parallel to the ground.
- Use your abdominal muscles and lats to control the descent of the kettlebell as you hinge at your hips again, moving it back between your legs.
- Transition smoothly into another repetition, maintaining a fluid and controlled motion throughout the exercise.
- You can also start the set with the kettlebell resting on the floor in front of your feet. Grab the handle, brace your abs, and “hike” the kettlebell back between your legs like a football before beginning the swings.
Experiment with both starting positions to determine which one feels most comfortable and effective for you.
![](https://colosseumstrength.com/wp-content/uploads/2023/11/pexels-binyamin-mellish-116079.jpg)
9. Hyperextensions
Hyperextensions, also referred to as back extensions, may not bear a striking resemblance to RDLs at first glance. However, upon closer examination of the motion, you’ll realize they share significant similarities. Whether performed with or without additional weight, hyperextensions are a spine-friendly exercise targeting the posterior chain when executed with proper form.
Here’s a step-by-step guide on how to perform hyperextensions or back extensions:
- Adjust the hyperextension bench so that your hips are just off the end of the pad, and your feet are securely anchored under the footpads.
- Cross your arms over your chest or place your hands behind your head, whichever is more comfortable for you.
- Keep your back straight and your core engaged throughout the movement.
- Slowly lower your upper body toward the floor while keeping your back straight. Focus on hinging at your hips and not rounding your lower back.
- Once you reach a comfortable stretch or until your torso is parallel to the floor, squeeze your glutes and lower back muscles to lift your upper body back to the starting position.
- Avoid hyperextending your lower back at the top of the movement; instead, maintain a straight line from your head to your hips.
- Repeat for the desired number of repetitions, typically aiming for 10-15 reps per set.
It’s crucial to start with lighter weights or bodyweight only to ensure proper form and avoid straining your lower back. As you become more comfortable with the movement, you can gradually increase the resistance. Always prioritize quality of movement over quantity of weight lifted to prevent injury and maximize effectiveness.
FAQs
1. Are Romanian deadlifts safe?
While no exercise is entirely risk-free, Romanian deadlifts (RDLs) are generally safe when performed correctly. It’s crucial to use appropriate weights and avoid rounding your lower back. Additionally, ensure you warm up adequately before starting your RDL workout.
2. Can beginners do Romanian deadlifts?
RDLs are typically considered a late beginner or early intermediate exercise. They require mastering the hip hinge movement, which may take time for some beginners. Starting with a broomstick instead of a barbell can help beginners learn the correct technique gradually.
3. Will Romanian deadlifts give me a bigger, firmer butt?
RDLs are excellent for working the entire posterior chain, including the glutes. However, they also engage the lower back and hamstrings. If your goal is to target the glutes more directly, consider adding exercises like barbell hip thrusts and cable glute kickbacks to your routine.
4. How many reps and sets of RDLs should I do?
The rep and set ranges for RDLs depend on your goals. Lower reps with heavier weights are ideal for strength, while moderate weights and reps are suitable for muscle building. Aim for 2-4 sets and adjust the weight and reps based on your objectives.
5. How often should I do Romanian deadlifts?
Training major muscles twice a week is generally recommended, but doing RDLs twice weekly may lead to boredom or overtraining. Consider including other posterior chain exercises in your routine to avoid monotony and maximize results.
Overview
In summary, your posterior chain is essential for athletic performance, serving as your body’s “engine room” for power generation in various activities like running, jumping, kicking, and throwing.
If you aim to enhance performance or achieve a better physique, focusing on your posterior chain is crucial.
While many exercises target your glutes, hamstrings, and lower back, the Romanian Deadlift (RDL) stands out as one of the most effective options. Incorporate the RDL and its variations and alternatives discussed in this article to develop a robust and muscular posterior chain.
References;
- Fisher J, Bruce-Low S, Smith D. A randomized trial to consider the effect of Romanian deadlift exercise on the development of lumbar extension strength. Phys Ther Sport. 2013 Aug;14(3):139-45. doi: 10.1016/j.ptsp.2012.04.001. Epub 2012 Aug 16. PMID: 23867152.
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