Romanian deadlift is a variation on the classic deadlift that puts even more focus and pressure on the hamstrings than the original deadlift. This version of the standard deadlift works your hamstrings to a great extent, along with your forearm flexors and glutes. The main difference between actual and Romanian deadlifts is that the RDL puts more strain on the hamstrings and glutes than the original deadlifts.
This exercise will help increase lower body strength and promote better coordination. It also helps in reducing the risk of injury caused by impaired loading on the lower back. It is also beneficial in strengthening your core as well as the lower body muscles with little effort.
Below is the perfect way to perform Romanian deadlifts efficiently and without a lot of chaos.
How to Perform Romanian Deadlifts Like a Pro:
1. First stand with your feet hip-width apart and your hands shoulder-width apart. Next, hold a barbell in each hand just in front of your thighs. This is your starting position.
2. First bend slightly at your knees and roll your shoulders back. To fully engage your upper back, pull your shoulder blades toward your spine.
3. Now take a deep breath and push your hips back until your torso bends forward toward the floor.
4. While holding the barbell near your thighs, pivot it forward from your hips. Keep your arms connected to the barbell near you as you straighten your elbows.
5. As soon as you feel a stretch through your hamstrings, stop hanging on your hips.
6. Now breathe out. Now actively push your hips forward while using your glutes and hamstrings to pull your torso back to the upright position.
Things to be aware of:
1. Always remember to keep your shoulders pulled back during this exercise.
2. As you push your hips back, it is important to remember that you should never tilt forward at your waist. It should only happen because you are pivoting your hips.
3. Always maintain perfect posture and avoid rounding your shoulders and back.
4. Always remember to keep the dumbbells close to your thighs.
Romanian Deadlift Variations:
Once you are fully familiar with the traditional Romanian deadlifts, here are some variations of this exercise that you can try:
1. Romanian deadlift with stiff legs
This version of the Romanian deadlift targets your gluteus maximus muscles, hamstrings, erectors, and lats. It helps build strength and promotes muscle development in the back chain. This is really beneficial for athletes as it increases physical strength and promotes fitness. It also helps in increasing the flexibility of your body.
2. One-legged Romanian deadlift
This variation of the Romanian deadlift works primarily on your hamstrings, glutes, spine straighteners, and lats. It is an excellent exercise for improving joint function on your hips, increasing the well-being of your glutes and hamstrings, and positively influencing your physical strength and performance. They also help you by providing excellent posture and promoting better body balance.
3. Dumbbell Split-Leg Romanian Deadlift
This version of the Romanian deadlift is primarily aimed at your abdominal, back, oblique, ankle, and calf stabilizers. It is known to be a great compound exercise that helps promote excellent body balance. They primarily target your hamstrings and glutes, making great demands on your core muscles. It also aids in improving your mind-muscle connection and efficiently enhancing your athletic performance.
Frequently asked Questions:
1. Is RDL more complex than the original deadlift?
Yes, the Romanian deadlift is more complex than the classic deadlift because it is necessary to maintain a perfectly stiff and solitary spine throughout the exercise.
2. Is the Romanian deadlift safe?
Yes, RDL is completely safe to perform as it is one of the best exercises for building your rear chain and is easy to get to.
3. How many Romanian deadlifts should I do?
You should do at least 3-5 sets of 6-8 repetitions per workout if you're just looking to maintain strength. However, if you want to maintain both strength and strength, aim for 3-5 sets of 1-5 repetitions per workout.