🌱 How to Romanian Deadlift

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HOW TO ROMANIAN DEADLIFT

590 words | 2 min 09 sec read

The Romanian Deadlift has grown in popularity over recent years as a potent exercise to fill out the shorts with a strong set of glutes and hamstrings.

The Romanian Deadlift is a compound (multi-joint) exercise that primarily targets the posterior chain (hamstrings, glutes, and lower back).

Unlike the conventional deadlift where the barbell is lifted from the ground, the Romanian Deadlift involves starting from a standing position and hinging at the hips to lower the barbell towards the ground while maintaining a slight bend in the knees.

The emphasis is on maintaining tension in the hamstrings and keeping the spine neutral throughout the movement.

HOW TO ROMANIAN DEADLIFT

This is the bit I enjoy the most. Coaching you how to master the RDL…

What you’ll need:

• Barbell, Dumbbells, Kettlebells

HOW TO SET UP THE RDL:

1. I like to perform these with my shoes off if possible

2. Set your J-Hooks at Mid-Thigh Level for easy un-racking

COACHING CUES - HOW TO RDL

1. Grip the bar with hands (overhand) outside hips

2. Take a couple of steps back from the rack

3. Keep feet flat with weight across entire foot

4. Keep knees fixed in a slightly bent position

5. Initiate by pushing hips to the back of the room

6. Keep bar in contact with the leg

7. Return to standing once bar reached mid-shin

5 RDL VARIATIONS

• Barbell RDL: This is the classic version of the exercise where you use a barbell with weights. It allows you to lift heavy and is great for building strength.

• Dumbbell RDL: Using dumbbells offers a greater range of motion, allowing for a deeper stretch in the hamstrings.

• B-Stance RDL: Also known as the Kickstand RDL, a potent single leg variation

• Single-Leg RDL: This variation targets each leg individually. It's a challenging exercise that requires core strength and coordination.

• Deficit RDL: Performing the RDL from a deficit, such as standing on a raised platform, increases the range of motion and places greater tension on the hamstrings.

FINAL THOUGHTS 🌱

You've just read everything you need to know about Romanian Deadlifts.

You also have 5 variations that you can rotate in and out of your program when you want to freshen things up or make things more challenging.

Now, it's time to go to the gym and implement what you've just learned, and build a strong posterior chain.

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You have to earn the right to intensity.

2-3 exercises per session, with more extensive work (like pogo jumps and lower intensity bounds) to start.

Also more slower movements that are more muscle contributing like counter movement jumps or broad jumps.

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