Romanian Deadlift

The Romanian Deadlift (RDL) is an exercise that primarily trains the hamstrings, glutes, and lower back. The exercise is great for building strength in the lower body and improving hip flexibility. The controlled hip hinge movement makes the RDL ideal for targeting the posterior chain, making it perfect for those looking to strengthen their backside.

Proper technique

Follow these steps to perform a correct Romanian Deadlift:

  1. Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your body.
  2. Keep your back neutral, engage your core, and push your hips back as you lower the weight along your legs.
  3. Lower the weight until you feel a stretch in your hamstrings, making sure to keep a slight bend in your knees.
  4. Push your hips forward and straighten up by activating your hamstrings and glutes while keeping your back straight.

This video demonstrates the basic Romanian Deadlift technique, which is ideal for those looking to strengthen the posterior chain and improve lower body strength.

Common mistakes

To get the most out of Romanian Deadlifts and avoid injuries, avoid these mistakes:

  • Rounded back: Always keep your back neutral. A rounded back can put strain on your lower back and increase the risk of injury.
  • Too much bend in the knees: Make sure to keep a slight bend in your knees and avoid turning the exercise into a squat.
  • Using the back: Focus on pushing your hips back and using your hamstrings and glutes to lift the weight forward.

Modifications and variations

The Romanian Deadlift can be adapted for different fitness levels:

  • Single-leg Romanian Deadlift: This variation improves balance and stability by training one leg at a time.
  • Dumbbell Romanian Deadlift: Use dumbbells instead of a barbell to increase the range of motion and improve stability.
  • Snatch-grip Romanian Deadlift: Use a wider grip to activate the upper back and trapezius muscles more.

Reps and sets

Start with 3 sets of 8-12 repetitions. As you get stronger, you can increase the weight to focus on building strength, but always ensure proper form is maintained.

Breathing

Inhale as you lower the weight, and exhale as you drive your hips forward to return to a standing position. This helps maintain stability and power throughout the movement.

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