Romanian Deadlift overview
The Romanian Deadlift (RDL) is a highly effective compound exercise that primarily targets the posterior chain, including the hamstrings, glutes, and lower back. This hinge movement helps improve hip mobility and strengthen the muscles involved in hip extension. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Romanian Deadlift in your lower body training routine.
The Romanian Deadlift primarily targets the hamstrings, glutes, and lower back.
Romanian Deadlift – how to perform
- Step 1: Begin by standing with your feet shoulder-width apart, holding a barbell with an overhand grip. The barbell should be in front of your thighs.
- Step 2: Engage your core, keep your chest up, and maintain a neutral spine.
- Step 3: Inhale and initiate the movement by pushing your hips back while slightly bending your knees. Allow the barbell to slide down the front of your legs.
- Step 4: Lower the barbell until you feel a stretch in your hamstrings, keeping it close to your body.
- Step 5: Exhale and return to the starting position by driving your hips forward and standing up tall.
Perform each repetition with controlled movements, focusing on the engagement of the posterior chain.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Keep the barbell close to your body throughout the movement.
- Maintain a neutral spine with your chest up and shoulders back.
- Avoid rounding your back to prevent unnecessary stress on the lower spine.
- Control the descent and ascent to maximize muscle engagement.
Variations
- Single-Leg Romanian Deadlift: Perform the exercise on one leg for added stability and unilateral engagement.
- Dumbbell Romanian Deadlift: Use dumbbells instead of a barbell for an alternative resistance option.
- Deficit Romanian Deadlift: Stand on a raised surface to increase the range of motion and deepen the stretch.
- Sumo Romanian Deadlift: Widen your stance to emphasize inner thigh and glute engagement.