How To Do a Romanian Deadlift

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How To Do a Romanian Deadlift
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• Whether you're a runner or a powerlifter, anyone
  can benefit from incorporating Romanian deadlifts
  into a regular workout routine. The strength
  exercisealso known as RDLs or stiff-leg
  deadliftshelps to build muscle along the
  posterior chain (the back of the body), which
  includes the hamstrings and glutes.

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• "By strengthening the muscles in your posterior
  chain, explosive movements, such as sprints and
  jumps, benefit from the Romanian deadlift by
  maximizing hip extension," Sherry Ward, an
  NSCA-certified personal trainer and CrossFit
  Level 1 coach, told Health.

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• But the Romanian deadlift can do much more than
  just help build muscle "It can improve
  mobility and flexibility of the hips as well as
  unlock faulty movement patterns, which will
  decrease the risk of injury," Ward said. She
  added that the exercise can also help prevent and
  minimize low back pain, a common cause of
  discomfort that can pop up due to muscle
  imbalances, like a weak back, which can
  ultimately lead to poor core stability and hip
  strength.

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What Are the Benefits of a Romanian Deadlift?

• The Romanian deadlift is particularly helpful for
  improving posture because it "un-hunches" the
  shoulders by anchoring your lats (a large muscle
  down the back of your body) down and back, Ward
  said. People who have a hard time engaging their
  core when lifting heavy will also find that the
  Romanian deadlift forces them to brace their abs
  to prevent arching or rounding the low back,
  which is why it's such a great core stabilizing
  move, too.

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• Unlike the conventional deadlift, you perform the
  Romanian deadlift with only a slight bend in the
  knees. "The stiffer leg position in the Romanian
  deadlift puts more emphasis on the hamstrings
  than the conventional deadlift," said Roxie
  Jones, a NASM-certified personal trainer and
  certified strength and conditioning coach.

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• Because the Romanian deadlift relies heavily on
  movement from the hips with a neutral spine, it
  also helps you build a stronger connection
  between your upper- and lower body. "Romanian
  deadlifts increase strength, power, and range of
  motion of the hips and strength of the core,"
  Ward explained. "By keeping your core engaged,
  you're able to maintain alignment of your hips
  and shoulders as you ascend and descend through
  the exercise."

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How To Do a Romanian Deadlift

• Mastering the Romanian deadlift takes some
  practice, so Ward recommended beginners focus on
  nailing down the hip hingeand it's exactly what
  it sounds like bending at the hips to send your
  butt back, with your spine straight.

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• "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," Jones said. It's also helpful
  to work on touching your toes and stretching the
  hamstrings, she added. Ward also suggested
  practicing the hinge using a light barbell or
  dumbbell and doing single-leg Romanian deadlifts
  with no weights or light weights to strengthen
  both sides of the body before incorporating the
  Romanian deadlift with a heavy barbell.

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• Once you've mastered the hip hinge movement
  pattern, it's time to add Romanian deadlifts to
  your workout routinehere's how
• Stand with your feet hip-distance apart with a
  slight bend in your knees, a barbell placed in
  front of you.
• Hinge forward at the hips, keeping your spine
  long and straight as your torso reaches toward
  the floor.

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• Grip the barbell with both hands at shoulder
  distance apart, plugging your shoulders back and
  down to secure your spine and brace your core.
  Look down and slightly forward to align your neck
  with the rest of your back and avoid
  hyperextension.
• Tighten your glutes, hamstrings, and core, and
  drive your feet into the ground to stand up
  straight, lifting the weight to about your upper
  thighs. Squeeze your glutes and lock out your
  hips at the top.

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• Repeat the movement by lowering the weight
  somewhere between your knees and toes (depending
  on your flexibility), torso parallel to the
  ground while maintaining a flat back, slight bend
  in the knees, and core engaged.

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Romanian Deadlift Mistakes To Avoid

• Not Keeping Your Back Flat
• Be careful not to over-hinge at the hips (or bend
  too far forward) "Don't go past 90 degrees. Stop
  the movement at a flat back, with your torso
  parallel to the floor," Jones advised.
  Over-hinging at the hips can lead to rounding of
  the back and bending at the knees. "My favorite
  cue I use with clients and in group classes is to
  feel your pant pockets reach the other side of
  the room as you bend at the hips," Ward said.

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Not Keeping a Neutral Spine

• An important form tip to keep in mind when doing
  the Romanian deadlift Focus your gaze about two
  feet in front of you throughout the entire
  movement. "Since the Romanian deadlift is called
  a stiff-leg deadlift, think stiff neck as well,"
  Ward said. "Lead with a proud chest as the torso
  and shoulders lower, and rise at the same time
  with the barbell to prevent the shoulders from
  rounding forward."

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Keeping the Barbell Too Far Away From Your Body

• During the lift, engage your glutes and core as
  tight as you can. "A lot of times, I see people
  letting go of their back or abs, meaning the back
  starts to round out," Jones said. Ward added that
  positioning the barbell close to the body will
  help to prevent that rounding. "Chances are the
  farther away the barbell is from the body, the
  more you risk rounding your back during the lift,
  but keeping the barbell closer to you will
  activate the lats," Ward said.