How to Perfect Your Romanian Deadlifts For Maximum Gains
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The Romanian deadlift (RDL) is a fundamental exercise in strength training. Renowned for its ability to enhance posterior chain muscular development, including the glutes, hamstrings, and lower back muscles, the RDL also leads to significant improvements in athletic performance, posture, and overall functional strength.
To show you how to perfect the Romanian deadlifts for maximum gains, we’ve done a deep dive, dissecting all the information you need to crush your next leg day or pull day. Here’s everything you need to know!
What Are Romanian Deadlifts?
The Romanian deadlift (RDL) is a strength training exercise that targets the muscles of the posterior chain, primarily the glutes, hamstrings, and lower back.
Unlike traditional deadlifts, which start with the weight on the floor, the RDL begins from a standing position with the weight held at hip level. If, however, you have to first pull the weight from the ground, you’ll likely use the conventional deadlift technique before you continue with the RDL reps.
The movement emphasizes the eccentric (the muscle-lengthening or going-down) phase, focusing on hinging at the hips while maintaining a slight bend in the knees. The stiff-legged deadlift, another deadlift variation, is also typically performed like this, but with more emphasis on a straight knee.
What is the Romanian Deadlift Good For?
Muscle Hypertrophy
The RDL is renowned for its ability to induce muscular hypertrophy in multiple muscle groups, including the glutes, hamstrings, and lower back. By emphasizing the eccentric phase of the lift, where muscles lengthen under tension, the RDL promotes safe and effective muscle growth.
Improving Athletic Performance and Functional Strength
Incorporating RDLs into your training regimen can lead to significant improvements in functional strength. The movement pattern of the RDL closely mimics daily activities and athletic motions that involve hip hinging, such as bending over or jumping. By strengthening the muscles involved in these actions, the RDL enhances overall performance in various sports and reduces the risk of injuries related to weak posterior chain muscles.
Enhancing Hip Mobility and Flexibility
The RDL is not just a strength training exercise but also a tool for enhancing hip mobility and flexibility. The hip hinge movement stretches the hamstrings and promotes greater range of motion (ROM) in the hip joint. This increased flexibility is beneficial for maintaining proper posture, executing other exercises with correct form, and performing daily tasks with ease.
What's the Difference Between a Deadlift and a Romanian Deadlift?
The traditional deadlift is different from a Romanian deadlift in many ways. One such way is that the deadlift requires you to pick up the weight from the ground, while RDLs do not. In fact, during your Romanian deadlift sets, the weight typically does not touch the ground until the set is over. Instead, you should push your hips back and lower the weight, maintaining a slight bend in your knees until you feel a hamstring stretch. This is the point where you come back up.
Another way deadlifts differ from RDLs is the range of motion. Deadlifts involve lifting the weight from the ground to a fully upright stance, engaging a broader range of motion. RDLs, on the other hand, feature a shorter ROM, with the bar only reaching the shin at the end of the eccentric phase of the exercise.
What’s more, deadlifts involve more muscles because they are a more complex, full-body movement. The quads, glutes, hamstrings, lower back, and core all work together when you’re lifting weights from the ground. RDLs, on the other hand, focus on the hamstrings and glutes because of the hip hinge.
More than anything, the deadlift aims to increase strength and power, particularly in the posterior chain. RDLs are a more hypertrophy-focused exercise as they focus on contracting the glutes and hamstrings instead of just trying to pull the heaviest weights possible off the ground.
What Equipment Do You Need For a Romanian Deadlift?
The Romanian deadlift is a versatile exercise that can be performed with a variety of gym equipment. Here are some of the popular ones people use.
Barbell
Most people use a standard barbell (affiliate link) for RDLs. This setup allows the addition of weight plates (affiliate link) to adjust resistance according to your strength level. To perform the exercise, load the barbell with the appropriate weight, grip it with both hands at hip level, and execute the RDL.
Dumbbells
Dumbbells (affiliate link) offer an alternative to barbells. Because they allow you to use each hand independently, your arms have greater freedom to move naturally during this Romanian deadlift variation. Using dumbbells also allows you to properly relax your shoulders and upper back, which is an important cue for maintaining good form during RDLs.
Holding a dumbbell in each hand at your sides or in front of your thighs, you can perform the RDL by hinging at the hips while maintaining a slight bend in the knees. Dumbbells may also be better suited for a single-leg Romanian deadlift.
Kettlebells
Kettlebells (affiliate link) can also be used during RDLs, either by holding one with both hands or using two kettlebells, one in each hand. This variation can add a different dynamic to the exercise, offering a unique grip challenge.
Smith Machine
The Smith Machine provides a guided barbell path, which can be beneficial for beginners learning the RDL movement pattern. It also offers stability and can assist in maintaining proper form. However, some users feel that the machine’s fixed path may limit natural movement. It's important to ensure correct form to maximize effectiveness and reduce injury risk.
Lifting Straps
A lifting strap (affiliate link) is a tool that strengthens your grip and enables you to lift heavier loads on pull exercises. The conventional deadlift, its variations, including RDLs and stiff-leg deadlifts, and heavy rows are typical examples of exercises you need straps for.
You see, during the Romanian deadlift, muscles like glutes and hamstrings are much stronger than your forearms or grip – this means that your grip may fail before the muscles you’re targeting receive enough stimulus for muscle and strength growth. Preventing this is why straps are essential.
Resistance Bands
Resistance bands (affiliate link) can be a good alternative for those seeking low-impact Romanian deadlift variations or lacking access to weights. By standing on the center of the band and holding the ends in each hand, you can mimic the hip hinge movement, with the band's tension providing resistance. This method is portable and adaptable, making it suitable for home workouts or travel.
How Do You Perform an RDL Correctly?
Instructions:
Stand with feet hip-width apart, holding a barbell or dumbbell in front of your thighs. Make sure to keep your back straight and shoulders pulled back.
Slightly bend your knees and push your hips back, lowering the weights while keeping them close to your legs.
Lower until you feel a stretch in your hamstrings.
Press through your heels and drive your hips forward to stand up straight.
Repeat for the desired or recommended number of repetitions.
Recommended sets and reps: 3 sets of 6 to 15 reps
Common Mistakes to Avoid When Doing Romanian Deadlifts
Rounding the upper back and shoulders: Allowing the upper back and shoulders to round reduces tension in the target muscles and compromises spinal integrity. Engage your upper back muscles by squeezing your shoulder blades together, and try to maintain a neutral spine throughout the movement.
Overextending the torso: Excessively arching the lower back shifts focus away from the hamstrings and glutes and will likely lead to discomfort or injury. Keep your torso aligned and avoid overarching by engaging your core muscles to stabilize your spine.
Using too much knee bend: Bending the knees too much turns the movement into a squat pattern, reducing the stretch and engagement of the hamstrings. Maintain a slight knee bend throughout the exercise, focusing on hinging at the hips rather than bending the knees.
Performing a partial range of motion: Lowering the weight only to knee level may limit the effectiveness of the exercise. Yes, more range of motion is not always better, but in the case of RDLs, standardized ROM requires the bar or any other piece of equipment to reach your shin as you bend. So, lower the weight until you feel a stretch in your hamstrings – coming back up when the barbell reaches the middle of the shin is a good cue.
Lack of control during descent: Dropping the weight too quickly lowers muscle engagement and increases the risk of injury. Control the descent by lowering the weight slowly and maintaining tension in your hamstrings and glutes.
Frequently Asked Questions
What is the difference between a squat and a Romanian deadlift?
A squat primarily targets the quadriceps and involves bending at the knees. Conversely, the Romanian deadlift focuses on the posterior chain and involves hip hinging.
How heavy should an RDL be?
Choose a weight that allows you to maintain proper form while feeling a hamstring stretch. Typically, 50% to 70% of your conventional deadlift one-rep is a good starting point.
Which deadlift is best for the glutes?
The Romanian deadlift and stiff-leg deadlift are excellent choices for glute development, as they emphasize eccentric control and hip extension.
Main image credit: cottonbro studio / Pexels
The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
