Romanian deadlifts get a lot of love in the training community, but not nearly enough in my opinion.
Let me make it crystal clear to you why Romanian deadlifts are the best deadlift ever.
Romanian deadlifts are the best deadlift ever because they strengthen a large variety of posterior chain muscles, they are a great teaching tool for a large variety of body types and fitness levels, they are the best hamstring exercise for sport specific movement, and there are numerous variations to fit many different goals.
On top of all of this, it has supreme advantages over the conventional deadlift, the sumo deadlift, and the trap bar deadlift.
To wrap this article up, you will also get my five tips for getting the most out of your Romanian deadlifts!
Muscles Used:
Like most deadlifts, the Romanian deadlift (RDL) is a great method to build the posterior chain muscle which consists of the
- Hamstrings
- Gluteus maximus
- Spinal erectors
- Latissimus dorsi
- Core muscles such as the
- Internal and external obliques,
- Rectus abdominis
- Transverse abdominis
This point doesn’t prove why the Romanian deadlift is so good, it just proves why deadlifting is so good!
My next point will start to explain why the RDL is a superior method of deadlifting.
Teaching Tool
The Romanian deadlift is, in my opinion, the best teaching tool for one of the fundamental muscle building patterns: the hip hinge.
The hip hinge is a fundamental movement pattern for two reasons:
- It is used during the deadlift.
- It is applicable to daily life and movements that involve picking up objects and setting them down.
Using the Romanian deadlift as a teaching tool, a coach can easily teach their athletes to:
- Set their hips back
- Maintain tension in their glutes and hamstrings
- Keep the object close to their body in order to reduce stress on the lower back
As a personal trainer, the Romanian deadlift is one of the movements that I like to teach in one of my earliest training sessions with clients.
This is because this movement pattern translates to many other movements such as other deadlift variations or kettlebell swings.
The RDL allows the client to focus purely on pushing their hips backwards while maintaining their balance.
This eliminates the need to worry about reaching the ground like with a conventional deadlift.
This is good because many beginning trainees don’t have the mobility necessary to pick up an object off the ground with a flat back.
Romanian deadlift allows athletes to start at the mobility level that is best for them.
As a personal trainer, I’ve taught the Romanian deadlift to teenagers and senior citizens alike in less than 5 minutes.
During a 60-minute session, this is an invaluable advantage because it allows me to use their time wisely.
It also allows them to learn a movement that will surely help them reach their goals.
I am very confident in my ability to teach the Romanian deadlift to any person who can walk and have solid balance on two feet.
This is not because I’m such an amazing trainer/coach.
This is because it is simple!
Simple and useful exercises are the ones that can bridge the gap to more difficult exercises.
To learn more about a simple way of teaching the Romanian deadlift as a training tool to begin to teach the deadlift, check out this video by Alan Thrall.
Best Hamstring Builder For Athletes
Next, let’s talk about why I love using a Romanian deadlift to build muscle for athletes.
One of the fundamental athletic movements is hip extension.
“Standing-leg-curl-1” by Everkinetic used under CC BY-SA 3.0.
The standing leg curl machine trains knee flexion, an important movement for the hamstring!
Along with knee flexion (the movement shown above in a leg curl machine), hip extension is one of the main movements that builds the hamstring muscles.
This work “Hamstring” is a derivative of “Pulled Hamstring” by BruceBlaus is used under CC BY-SA 4.0.
The Hamstring Muscle
Take a look at this picture here that displays the hamstring muscle.
This muscle attaches to both the back of the pelvis and the back of the knee.
Hip extension exercises focus on shortening the hamstring at the top of the picture or near the pelvis.
Hip flexion exercises focus on shortening the hamstring at the bottom of the picture or near the knee.
This is why both hip extension exercises and knee flexion exercises are needed to fully strengthen the hamstring muscle.
The problem is that knee flexion exercises are used often and promoted more than hip extension exercises.
This is true, in spite of the fact that knee flexion exercises have less carry over to athletic movements.
Let’s take a look at what hip extension looks like and how it’s used for athletes.
Alvin Loke from Philadelphia, USA / CC BY-SA (https://creativecommons.org/licenses/by-sa/2.0)
Hip extension is shown in the picture above by the sprinter closest to the camera.
His left hip is extended while his left foot is touching the ground.
This position is very similar to the start position shown in the romanian deadlift picture below.
Both of these positions shown above from the sprinter and within the RDL are examples of hip extension.
You may also note that the sprinter’s right knee is in knee flexion which also greatly uses the hamstrings.
This is another piece of evidence that shows why athletes need both movements to build their hamstrings.
Use the RDL to Maximize the Powerhouse of your Body
In most athletic movements, the hips are responsible for generating power.
The Romanian deadlift is great at strengthening the gluteus maximus, the largest muscle group in the hips.
This muscle in combination with the hamstrings is commonly referred to as the powerhouse of a great athlete.
Strong glutes and hamstrings are a recipe for athletic success.
Therefore, athletes who don’t train the hamstrings to generate power from the hips are missing out.
Only focusing on generating power from the knees increased their risks of:
- Suffering hamstring injuries
- Weak, unathletic performance
That’s why due to the fact that most athletes do plenty of knee flexion exercises already, the RDL is the best builder of the hamstrings for athletes!
Breaking Down the Numerous RDL Variations
The RDL is an exercise that I could do a different variation of every day for a month without using the same variation twice.
It has so many uses in a variety of training environments!
There are four main variables that can be changed to transform how the RDL is performed and the extent to which it activates certain muscles.
These variables are:
- Grip width
- Leg position
- Object lifted
- Range of motion
Normal RDL
Traditionally, I perform the Romanian deadlift with a barbell using a shoulder width grip.
I place both feet on the ground spaced just outside my hips.
I prefer to use a range of motion that goes to just below my knees.
This is a fairly traditional method of using the Romanian deadlift.
All of the variations I talk about in this section will deviate slightly from this method.
Varying the Object Lifted
The Romanian deadlift is often performed with a barbell.
However, it can be performed with a wide variety of tools.
Kettlebells
My most used method of teaching a client how to perform the RDL is with a single kettlebell.
This allows them to focus less on carrying the weight and more on learning the movement.
After they feel proficient with this, I will teach them how to perform it with 1 kettlebell in each hand.
Eventually, I like to transition to dumbbells in each hand.
Dumbbells
I also commonly use dumbbells to teach trainees how to perform the Romanian deadlift.
It’s another great method of beginning with lighter weights.
Dumbbells are useful to help athletes adjust to the movement for quick gains in strength.
Eventually, it becomes too stressful to carry dumbbells because it’s hard to balance two objects, especially two heavy objects.
That’s when I know that due to the athlete’s increased skill and strength with the movement, it’s time for a barbell.
Barbell
I find that this variation is easier to load compared to the dumbbell variation.
That’s why I use barbells when I want to maximally load the RDL.
It allows me to lift the maximum amount of weight possible.
This is the most common variation as well as my favorite!
Bands
Romanian deadlift with bands is one of the newest variations, but most effective variation that I’ve learned.
I’ve been using this exercise extensively during quarantine time.
The only piece of equipment that is needed is a band in order to get a good workout.
To improve on this exercise, I also like to perform a row while doing this exercise.
This keeps tension within the band and maximizes the stress on my gluteus maximus and hamstrings.
Plus, you get some extra tension on your latissimus dorsi to get a good back workout at the same time!
When I am at the top of the banded deadlift, I straighten my arms.
When I am at the bottom of the banded deadlift, I row the band in tight to my body.
Vary Grip Width
Another way I like to change the Romanian deadlift to make it more effective is to vary the grip width.
Regular Grip
My normal grip for the Romanian deadlift is typically right outside of my shoulders.
This allows a person to get a good balance of muscle tensioning in their legs and back.
In addition, it makes it easiest to lift the maximum amount of weight possible.
I teach everyone who does not compete in barbell sports (olympic weightlifting, strongman, or powerlifting) to use a double overhand grip with palms facing towards the body.
It is the simplest and most natural way to lift weights and avoids building muscular imbalances in the back like an alternating grip.
Snatch Grip
The snatch grip for the Romanian deadlift is a much wider grip.
I recommend for most beginners to the snatch grip to take their time making their grip wider.
A common mistake that I see with many athletes is going as wide as the bar will allow right away (shown above).
This can be a recipe for back pain.
The wider the grip, the harder snatch grip deadlifts are on the back muscles.
Instead, I recommend that my clients widen their grip workout by workout.
They should start with their grip inside the knurlings (circled in red) and gradually progress their grip outwards a finger at a time.
While the snatch grip deadlift can be a recipe for back pain if progressed and loaded improperly, if it is used properly, it can be one of the best back building exercises possible!
Kettlebell Grip
The kettlebell grip is a unique narrow double hand grip only found when using a kettlebell.
Both hands are placed within the handle, as shown above.
This grip is most commonly seen in exercises like kettlebell swings and deadlifts.
Typically, this is only used in earlier progressions when my clients are learning the movement with a single kettlebell.
Vary Leg Position
My third method of changing the romanian deadlift is to vary the leg position.
Hip Width Position
The main position used is the standard two legs on the ground spaced apart at hip width.
I find this position to have the most carryover to sports for general athletes.
It allows the athlete to lift the most weight possible with a balanced focus on the glutes, hamstrings, and back muscles.
Sumo
This variation is typically only used by powerlifters who are working on their sumo deadlifts.
However, I like to use this variation for my athletes who have tight hips.
This exercise can be a mobility game changer by loosening and strengthening the adductors and hamstrings simultaneously!
Increase the difficulty by elevating your feet to make it a sumo deficit deadlift to really challenge your mobility.
Single Leg
This position is a position that is not well suited for lifting heavy weights, but great for many other instances.
This position can:
- Increase balance
- Increase foot strength/stability
- Correct inner and outer hip imbalances
The single leg position forces the feet to work harder to keep the body balanced.
There is a much greater emphasis on the gluteus medius compared to a bilateral stance.
That leads to its ability to correct inner and outer hip imbalances because it stabilizes the hip during the movement.
I really enjoy this variation and I believe it has many useful benefits for athletes.
However, this position can be difficult for beginners due to balance difficulties.
That’s why I love using the next two positions as progressions before this position.
Staggered
This staggered variation may be my second favorite romanian deadlift variation aside from the traditional.
By simply placing one leg a step back, you can focus more on the hamstrings and glutes of the front leg.
I prefer to pair this variation with two dumbbells so the dumbbells track beside the shin.
If you use a barbell, the shin will interrupt the bar’s path.
In my opinion, this deadlift is the best combination of heavy loading and balance.
This is the easiest single leg balancing variation.
Back Leg Elevated
This variation is not seen as commonly as the others, but don’t underestimate its effectiveness.
By placing your back leg on a bench or sturdy chair, you can focus less on balancing and more on the movement.
Mastery of the balance with this position normally leads to the pure single leg variation.
Varying Range of Motion
The last method of changing the Romanian deadlift is to change the range of motion or distance in which it takes to complete the deadlift.
Deadlift From the Floor
Romanian deadlifts from the floor are typically one of the first variations I strive to teach my athletes.
This is because I believe everyone should have enough mobility to touch their toes without much effort
In addition, most people naturally progress to the floor when the RDL is used as a teaching tool.
This is because there aren’t many differences between a Romanian deadlift from the floor and a conventional deadlift.
The main difference is the increased knee bend that is found within the conventional variation.
In a conventional deadlift, the knees will typically be over the toes.
However, in a romanian deadlift, the knees are typically over the ankles or balls of the feet.
Once my athlete has developed the mobility to reach the floor, it is simple.
They push their knee forward slightly, and bam!
They have learned the conventional deadlift.
The RDL from the floor variation puts more of a stretch on the hamstrings.
This is a good variation to progress towards to develop adequate mobility.
Deadlift Above the Knee
Romanian deadlifts above the knee are one of the variations I like best in order to overload the top of the deadlift and focus on using more of the back muscles.
By using a higher rack position, a person can focus the RDL on more of their latissimus dorsi muscles and gluteus maximus muscles.
I especially like this variation paired with a snatch grip as part of a back focus lifting day. This allows an athlete to be able to deadlift without tiring their legs.
Their legs can stay relatively fresh for another more leg-focused workout day.
Deadlift Below the Knee
Romanian deadlifts to right below the knee are typically the position I coach most people to use.
This is because it has the most carryover to athletic events.
This position is a middle ground between the last two positions discussed.
It is not as high as most deadlifts above the knee, but not as low as most deadlifts from the floor.
Use this variation as the ideal position to get a balanced workout for the entire posterior chain.
RDL Versus the World
Now, let’s talk about why I prefer the RDL to more traditional deadlift variations.
7 Tips For Getting The Most Out Of Your RDL
RDL Tip #1
If you’re focused on performance and lifting the most weight possible, external rotate your shoulder by using the cue of guarding your armpit or pointing your biceps forward
RDL Tip #2
If you’re focused on hypertrophy and building muscle, flare your lats and widen your grip
- This style of deadlifting pairs well with the snatch grip variations in a rack to focus on building up the back muscles
RDL Tip #3
Keep your balance on your midfoot
- With the RDL, if you focus on pushing your heels into the ground, you can easily get off balance
- Likewise, if you focused on pushing your toes into the ground, you can easily get off balance
- The best cue for staying on balance is to push through the midfoot and try to maintain an arch in your foot throughout the movement
RDL Tip #4
Feel the tension in your glutes on the way down
- Many people dive bomb their way to the floor during the first part of an RDL
- Make sure you take your time (2-3 seconds) on the way down to maximize the tension in your glutes in order to get the most out of the exercise
RDL Tip #5
Be explosive on the way up if you want to train the RDL for sport
- I see many people who train for performance take their time on the way up during Romanian deadlifts
- I always coach my athletes to be as explosive as possible on the way up and fire the hamstrings and glutes as hard for powerful hip extension
RDL Tip #6
Program the RDL as the main movement
- One of the main reasons that the RDL does not get as much love as I think it deserves is because it is programmed as an accessory movement, not as a main movement
- Switch the RDL to the first exercise you perform in a posterior chain focused workout and you will reap the benefits
RDL Tip #7
Use straps
- I’m a huge fan of using straps for the RDL because, as I mentioned before, I favor a double overhand grip, which means my grip gives out at about a 100 – 200 pounds before my hamstrings and glutes are challenged
- My recommendation is to use straps only when you need them
- Make sure to warm up for as long as you can without straps and then put them on for the most difficult sets to get the most out of strengthening your grip and increasing your deadlift strength
I hope that you learned something new about the Romanian Deadlift in this article!
The RDL is one of the best exercises for athletes, so promoting it will only lead to the athletic success of more people!
I would love to hear about your own experiences with the RDL down below in the comment section!
Peace!
