Romanian Deadlift

Romanian deadlifts are sometimes called RDLs for short. They are a variation of conventional deadlifts. Unlike regular deadlifts, they are performed with only a slight bend in the knees and start from an upright position.

Benefits of Romanian Deadlifts

Romanian deadlifts are a compound exercise that targets the muscles of the back of the body, known as the posterior chain, which includes the glutes, hamstrings and lower back. This is a part of the body that is often underdeveloped. Targeting the muscles of the posterior chain addresses this common muscular imbalance between the front and the back of the body. Strengthening these muscles can also boost athletic performance, improve posture, reduce low back and help activities such as running, jumping, and walking.

Romanian deadlifts involve a hinging from the hips, which is a functional movement that supports everyday movements such as bending over to pick something up. Most people tend to bend their back, instead of bending (aka hinging) at the hip. Learning how to mobilize the hips correctly can help prevent lower back pain and reduce the risk of injury when doing everyday activities.

This exercise is especially effective for increasing the strength and size of the glutes and hamstrings.¹² And although primarily a lower body exercise Romanian deadlifts also improve core strength, and work the shoulders and forearms.

How to Do a
Romanian Deadlift

Starting position: Hold a dumbbell in each hand in front of your thighs, with your palms facing your body (overhand grip). Stand tall with your shoulders back and down, your feet hip-width apart, and your toes pointing straight ahead. Bend your knees very slightly (about 15°) and brace your abs.

• Hinge at the hips by pushing your hips backward and leaning forward. Keep your back straight, your arms straight, and the dumbbells close to the the front of your legs. Lower the dumbbells as far as you can while maintaining proper form, which is generally just below knee level. You should feel a slight stretch in the back of your legs.
• Push your feet into the floor and drive your hips forward, squeezing your glutes, and return to standing position.

Breath: Inhale just before the lowering the dumbbells, exhale as your return to standing.

Warm up thoroughly before doing deadlifts. Maintain a neutral spine throughout the movement. Avoid rounding your shoulders or back, and do not overarch your lower back.

Variations: If you’re a beginner, make Romanian deadlifts easier by just using your bodyweight until you perfect your form. On the other hand, a more advanced version of this exercise are single-leg Romanian deadlifts, which will also improve balance.