and deadlifts, the traps help the lifter assume a correct back positioning throughout the lift. Whether you’re a runner or a powerlifter, anyone can benefit from incorporating Romanian deadlifts into a regular workout routine. This is beneficial for injury prevention for the lower back, increasing overall back strength, and improving postural control for other movements like squats, conventional and, The trapezius muscles (traps) are used to keep the torso and shoulder from rounding forwards in the lift. 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. RELATED: 6 Exercises to Get a Bigger Butt. EXERCISE: Band Romanian Deadlift Variations include Romanian deadlifts, RDL-to-row combos, good mornings, sumo deadlifts, and single-leg deadlifts. It’s a hip dominant movement, so when it’s performed correctly direct loading on the back is pretty minimal. Start in a half-kneeling position with the band under your front foot. Press through your right foot and send your hips forward to stand back up. This exercise is extremely challenging and if typically done with bodyweight only. ", RELATED: 5 Kettlebell Workouts That Will Tone Your Entire Body. using a heavy load. The hip hinge forms the basis of exercises like the Romanian Deadlift and the Good Morning, both of which target the hamstrings and glutes by training the hamstrings in an extended position. Dumbbell Romanian deadlifts. Position the barbell so that it’s over your shoelaces when you look straight down. The trapezius muscles (traps) are used to keep the torso and shoulder from rounding forwards in the lift. Looking for a stronger butt and core? Much like heavy carries and deadlifts, the traps help the lifter assume a correct back positioning throughout the lift. If the goal is muscular endurance, repetition ranges will be higher than maximal strength and hypertrophy schemes and use relatively lighter loads. "Lifting too heavy can compromise form and increase the risk of injury,” she says. “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,” says Ward. Unlike a normal Romanian deadlift, the single leg Romanian deadlift adds a component of balance to the exercise. ","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

\n
• Hamstrings<\/li>\n
• Glutes<\/li>\n<\/ul>\n"}}]}. It is key to contract the glutes at the top of the movement to maximize overall muscle engagement, strength, and development. Increased hamstring hypertrophy can lead to increased muscle size, strength, power application, and sports performance. This exercise is often done with bodyweight or light loading held in front of the chest and performed for higher repetitions. BarBend is the Official Media Partner of USA Weightlifting. The single-leg Romanian deadlift is a unilateral exercise that can improve balance, coordination, and unilateral muscular development and strength. “The stiffer leg position in the Romanian deadlift puts more emphasis on the hamstrings than the conventional deadlift,” says Roxie Jones, a NASM-certified personal trainer and certified strength and conditioning coach. The Romanian deadlift targets the posterior chain, which is key for increased power application, running performance, overall leg strength. Once you have set the back, brace the core and push the hips back while maintaining a flat back. The Romanian deadlift develops general back strength simply because the lifter must maintain a rigid torso and flat back throughout the entire range of motion. Keep the weight challenging, but not so much that it causes you to lose your core stability or forces your back to round or arch. Begin in a standing position. These are forceful muscles that can be highly targeted by the Romanian deadlift. It’s a hip dominant movement, so when it’s performed correctly direct loading on the back is pretty minimal. 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). 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. Here’s an in-depth, step-by-step breakdown of how to do the Romanian deadlift optimally. Holding the handles of the resistance band, step on to the middle. 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. In addition, the RDL is great for targeting the posterior chain with its many variations.<\/p>\n"}},{"@type":"Question","name":"What muscles does the Romanian Deadlift (RDL) work? Still, it’s a movement that has flexible applications in many programs and for many strength-based goals. For those concerned with general fitness and health, the Romanian deadlift should be included within training programs for many reasons. Sports like running, CrossFit, and endurance events require an athlete to possess higher resistance to muscle fatigue). One weightlifting specific variation of the barbell Romanian deadlift is the snatch grip Romanian deadlift. For each set (A, B and C), perform 3-4 rounds with 10-12 reps per exercise. By simply increasing the width of the grip on the barbell (in this case, outwards to the snatch grip positioning) you drastically increase upper back and trap engagement. Rest for 45 to 90 seconds between sets. The sumo deadlift uses a wider stance, which means you may be able to lift heavier, says Ward. 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. Join the BarBend Newsletter for workouts, diets, breaking news and more. 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.
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