Romanian Deadlift

Introduction

The Romanian Deadlift (RDL) is a highly effective compound exercise that primarily targets the hamstrings, glutes, and lower back, making it a staple in hypertrophy-focused training programs. Unlike the conventional deadlift, the RDL emphasizes a hip hinge movement, which isolates the posterior chain muscles more intensely. This exercise is particularly beneficial for developing strength and muscle mass in the hamstrings and glutes, while also enhancing overall posterior chain stability and flexibility. By maintaining a slight bend in the knees and focusing on a controlled descent, the RDL not only promotes muscle growth but also improves functional movement patterns and reduces the risk of injury.

Execution

How to Execute Romanian Deadlift

Setup

1. Stand with your feet hip-width apart, toes pointing forward.
2. Hold a barbell with an overhand grip (palms facing down), hands slightly wider than shoulder-width apart.
3. Keep your knees slightly bent and your back straight.
4. Engage your core and retract your shoulder blades to maintain a neutral spine.

Execution

1. Begin by hinging at your hips, pushing them backward while keeping the barbell close to your legs.
2. Lower the barbell slowly, maintaining a slight bend in your knees and keeping your back straight.
3. Continue lowering the barbell until you feel a stretch in your hamstrings, typically when the barbell reaches mid-shin level.
4. Pause briefly at the bottom of the movement.
5. Drive your hips forward to return to the starting position, keeping the barbell close to your legs and maintaining a neutral spine.

Finishing

1. Stand fully upright with the barbell in front of your thighs.
2. Ensure your shoulders are back and your core is engaged.
3. Repeat for the desired number of repetitions.