How to do Romanian Deadlift?

by Nordic Training Gear 2 min read

Romanian Deadlift, also known as RDL, have become a popular exercise in strength training. While traditional deadlifts are a well-known exercise, many have not explored the intricacies of Romanian Deadlift, which specifically target strengthening the glutes and hamstrings. Read on for a step-by-step guide on how to properly perform Romanian deadlifts and discover the unique benefits of this exercise.

Understanding the basics: What is Romanian Deadlift?

The difference between Romanian Deadlift and traditional deadlifts goes beyond just the starting position. Sure, while a traditional deadlift starts with the barbell on the ground and lifts it upward, Romanian Deadlift begin from a standing position with the barbell in hand. But what truly distinguishes them is the range of motion and the muscle groups that are emphasized. Romanian Deadlift involve a greater hip hinge and less knee bend, particularly aiming to isolate and strengthen the glutes and hamstrings. In contrast, traditional deadlifts emphasize a combination of muscles including the lower back, quads, as well as the glutes and hamstrings.

Do Romanian Deadlift: A step-by-step guide

  1. Preparation: Start by standing with your feet shoulder-width apart and holding the barbell in front of you. For optimal grip, hold the barbell shoulder-width apart with both hands. Using chalk can play a significant role here. Chalk, or magnesium carbonate, helps improve grip by absorbing sweat, ensuring the bar doesn't slip from your grasp. Want to know more about the benefits or interested in buying chalk? Read more here.
  2. Initiate the movement: Maintain a slight bend in the knees throughout the movement. Lean forward from the hips, pushing your glutes backward. Imagine you're trying to close a door with your glutes.
  3. Maintain position: It's vital to keep your back straight and tight, with the shoulder blades pulled back and down. Your head should be in a neutral position, which means you shouldn't be looking up or bending your neck down.
  4. Bottom position: Lower the barbell until you feel a clear but comfortable stretch in the hamstrings. For most people, this means the barbell will be slightly above the ground, but this may vary depending on your flexibility.
  5. Return to starting position: Press through the entire foot, especially the heel, and use the glutes and hamstrings to lift the barbell, returning to the initial standing position. Avoid using your back to "pull" the bar up; the power should come from the glutes.
  6. Repeat: Complete the desired number of repetitions, always prioritizing form over weight. A correctly executed repetition with lighter weight is more valuable than an improperly executed rep with heavy weight.
How to do Romanian Deadlift?
Image Caption: Jatta Sipola is deeply focused during a Romanian Deadlift ‚Äď just before returning to the starting position.

Benefits of Romanian Deadlift

Not only is Romanian Deadlift excellent for strengthening and defining the glutes, but they can also help improve posture and reduce the risk of injuries, especially since they don't strain the spine as much as other exercises.

Final thoughts on Romanian Deadlift

If you're looking to build strength and define your hamstrings and glutes, Romanian Deadlift is an excellent choice. Proper technique is crucial for safety and efficiency. For more tips and training methods, explore our related articles. Have a fantastic workout!
Nordic Training Gear
Max Andrén
Writer & Co-Owner

Max Andrén is a writer and co-owner of Nordic Training Gear
He has a great passion for gym training and training accessories



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