This exercise is extremely challenging and if typically done with bodyweight only. Many strength and power athletes will perform heavier Romanian deadlifts in place of conventional deadlifts to increase glute, back, and hamstring strength while not limiting loading on the lower back (due to less loading potentials and increase hamstring and glute isolation). This requires more lat and core activation, says Ward. The Romanian deadlift (and the below variations) can enhance strength, unilateral balance, and coordination, isolate muscular weaknesses (limited hamstring, glute, or erector development), and better protect from injury during high-intensity loading in training and competition. ","acceptedAnswer":{"@type":"Answer","text":"

The Romanian deadlift was named after the Romanian weightlifter Nicu Vlad, an Olympic medalist in 1984, 1988, and 1996 who was elected to the International Weightlifting Federation Hall of Fame in 2006.<\/p>\n

According to Jim Schmitz, a former USA Weightlifting National Team Coach, Vlad had been performing these flat-backed deadlift-like exercises after his clean and jerk training, performing triples (three reps per set) of 250 kg\/550 lbs. and deadlifts, the traps help the lifter assume a correct back positioning throughout the lift. “I would practice hinging of the hips using a PVC pipe [or a light, long bar] against the spine to make sure the neck and back are aligned in a straight position,” says Jones. Unlike a normal Romanian deadlift, the single leg Romanian deadlift adds a component of balance to the exercise. The muscles worked by the Romanian deadlift have a wide application to strength, power, fitness, and formal sports, while also increasing the hip function and muscular development for entry-level lifters. That said, coaches and athletes should train with slightly higher rep ranges (and lighter loads) than standard deadlifting strength work. Grip the ends of the band. Use this exercise as part of a warm-up for 2-4 sets of 10-20 reps. Or use it as a high-rep finisher. The Romanian Deadlift is safe for the back. Offers may be subject to change without notice. “A lot of times, I see people letting go of their back or abs, meaning the back starts to round out,” says Jones. In addition, the RDL is great for targeting the posterior chain with its many variations. Therefore, the other athletes and coaches simply called it, ” The Romanian Deadlift.” They simply stated that they did regularly because it made Nicu’s back strong for the clean. This exercise teaches and reinforces good hip hinge mechanics, which is needed for a variety of daily movements. As a lifter lowers the weight, the back must work harder to resist spinal flexion and anterior rounding or the shoulders (shoulder and upper back rounding forwards). "Lifting too heavy can compromise form and increase the risk of injury,” she says. This exercise is often done with bodyweight or light loading held in front of the chest and performed for higher repetitions. Looking for a stronger butt and core? This is a specific movement seen in Olympic weightlifting training, used to increase back and hip strength specific to the snatch lift and even enhance back strength and control necessary for heavy back squats. Formal sports like football, baseball, softball, soccer, basketball, and the like all place high dependency on. The Romanian Deadlift is safe for the back. Squeeze your glutes and lock out your hips at the top. RELATED: 15 Hip Stretches Literally Every Body Will Benefit From. For those concerned with general fitness and health, the Romanian deadlift should be included within training programs for many reasons. The Romanian deadlift was named after Romanian Olympic Weightlifter, Nicu Vlad, indicating why it is such a vital lift for Olympic weightlifters. This will allow you to “lock” the back and minimize strain in the neck. Ward adds that positioning the barbell close to the body will help to prevent that rounding. With that said, coaches and athletes can use the below recommendations to increase muscle growth and build a stronger foundation for more advanced Romanian deadlift training. Whether you want to get stronger, build more muscle, or increase your muscular endurance, here are the steps we suggest taking. Single Leg Romanian Deadlift – Push the Hips Back Step 3. Form Tip: Treat this as a repetition, making sure to keep your back flat and use proper technique. is a unilateral exercise that can improve balance, coordination, and unilateral muscular development and strength. In this video called How to Resistance Band Single Leg Romanian Deadlift | Hamstring Exercise, I teach you how to do a single leg deadlift with resistance bands. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter, How to Do a Romanian Deadlift, According to Trainers. If you’re uncertain about your form, then it’s worth seeking out a coach. to aid coaches, trainers, and lifters in understanding why Romanian deadlifts are a key exercise for all lifters to include within, The Romanian deadlift targets the hamstrings (discussed above in the muscles worked section), which can help. Unlike the Romanian deadlift with a barbell, using kettlebells (and dumbbells) can isolate unilateral limitations and increase the need for greater back stabilization (since the kettlebells move independently from one another). Note, that the lower back should not be the sole muscles one feels when performing Romanian deadlifts. That’s because bands have more resistance as they stretch. For those concerned with general fitness and health, the Romanian deadlift should be included within training programs for many reasons. Grip the barbell with both hands at shoulder-distance apart, plugging your shoulders back and down to secure your spine and brace your core. It helps cue your lats to stay tight and engaged throughout the lift. Do three to five sets of six to 10 repetitions with a moderate to heavy weight. The Romanian deadlift specifically targets the hamstrings primarily due to the flexed knee angle throughout this movement. Here are the ones you need to pay attention to, and how to know if you may have an anxiety disorder. I’m wondering because I’ve read that even squats don’t work the glutes that much so I’m wondering if it’s the same for RDL’s. Here's why a stage 4 breast cancer diagnosis can be so frightening. The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. Below is a full breakdown (in order of specificity) of the primary muscle groups worked when performing Romanian deadlifts for strength, hypertrophy, and muscular endurance training. Conventional Deadlifts Increased hamstring hypertrophy can lead to increased muscle size, strength, power application, and sports performance. Romanian deadlifts can be performed with dumbbells in situations where a barbell may not be accessible and/or the coach is attempting to increase stabilization of the back and hips using other forms of loading. How to do a wide grip Romanian deadlift: Stand with your feet hip-distance apart with a slight bend in your knees. Health.com may receive compensation for some links to products and services on this website. ","acceptedAnswer":{"@type":"Answer","text":"

The Romanian Deadlift mostly works the posterior chain muscles.<\/p>\n

The prime mover muscles for the RDL include:<\/p>\n