Romanian Deadlift is a variation of the classic deadlift, which exercises even more focus and pressure on the hamstrings than the original deadlifts. This version of standard deadlifts works your hamstrings to a great extent, along with your forearm flexors and glutes. The significant difference between actual and Romanian deadlifts is that the RDL places more stress on the hamstrings and glutes than the original deadlifts.
This exercise helps in increasing lower-body strength and promoting better coordination. It also helps in reducing the risk of injury caused by dysfunctional loading lower back stress. It is also beneficial in strengthening your core as well as lower body muscles without much hassle.
Given below is the perfect way on how to perform Romanian Deadlifts efficiently and without much chaos.
How To Perform Romanian Deadlifts Like A Pro:
1. Initially, 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. Begin by slightly bending at your knees and rolling your shoulders back. To engage your upper back completely, drawback your shoulder blades towards your spine.
3. Now, take a deep breath and press your hips back until your torso starts to bend in front, towards the ground.
4. Then, while keeping the barbell near your thighs, hinge forward from your hips. Your arms to remain engaged to the barbell close to you while extending your elbows.
5. As soon as you start to feel a stretch through your hamstrings, stop hinging at your hips.
6. Now breathe out. Now actively press your hips in front while using glutes and hamstrings to draw your torso back to the upright position.
Things To Keep In Mind:
1. Always remember to keep your shoulders pulled back throughout this exercise.
2. While pressing your hips back, it is essential to remember that you should never tip forward at your waist. It should only happen because you are hinging your hips.
3. Always maintain a perfect posture and avoid rounding your shoulders and back.
4. Always remember to keep the barbells close to your thighs.
Variations Of Romanian Deadlifts:
If you are entirely comfortable with performing the traditional Romanian deadlifts, you can feel to try out the following variations of this exercise:
1. Stiff-leg Romanian Deadlift
This version of Romanian Deadlift targets your gluteus maximus muscles, hamstrings, erectors, and lats. It helps in building strength and promotes muscular development in the posterior chain. This is truly beneficial for athletes as it increases body strength and promotes fitness. It also helps in increasing the flexibility of your body.
2. One-leg Romanian Deadlift
This variation of Romanian Deadlift mainly works your hamstrings, glutes, spinal erectors, and lats. It is an excellent exercise for improving joint function at your hip, increasing the well-being of your glutes and hamstring, and having a positive impact on your body strength and performance. They also help you by providing an excellent body posture and promoting better body balance.
3. Dumbbell Split-leg Romanian Deadlift
This version of Romanian Deadlift mainly targets your abs, lower back, obliques, ankles, and calves stabilizers. It is known to be a great compound exercise that helps in promoting excellent body balance. They mainly target your hamstrings and glutes, thereby engaging your core muscles to a great extent. It also helps in improving your mind-muscle connection and improving your athletic performance efficiently.
Frequently Asked Questions:
1. Is RDL more complex than the original deadlifts?
Yes, the Romanian Deadlifts is more complex than the classic deadlifts as it requires maintaining a perfectly rigid and lone spine throughout the exercise.
2. Is the Romanian Deadlift safe?
Yes, performing RDL is perfectly safe as it is one of the best exercises for building up your posterior chain and is easy to achieve.
3. How many Romanian Deadlifts should I do?
You should do at least 3-5 sets of 6-8 reps per workout if you want to obtain strength only. However, if you’re going to get both power and strength, you should aim for 3-5 sets of 1-5 reps per workout.