The Romanian Deadlift May Be The Most Effective Move To Build Your Butt
Mar 24, · Just like conventional and stiff-legged deadlifts, start with a weighted bar placed just over your forefoot, stance is shoulder-widthapart. Reach down for the bar with a flat back by hinging at the hips, and bending the knees so that the things are parallel to the floor. Grip the bar in an interlocking grip, one palm up, one palm down. Dec 28, · Assume a stance that is roughly shoulder width with your toes pointed forward and your shins almost touching the bar. Bend down and grab the bar with your arms completely straight and just outside of your knees. Lift the barbell the same way .
This post may contain affiliate links : meaning we may receive a commission if you use them. The deadlift is one of the most powerful exercises you could do.
It how to sew a roman shade valance more muscles than almost every other exercise and teaches you one of the most foundational movements in human anatomy; picking up an object off the floor. As such, the deadlift has a lot of great variations that you can include in your tool belt. Enter the Romanian deadlift.
This variation of the exercises isolates your posterior chain glutes, hamstrings and low back more than the traditional deadlift. This can only be achieved by keeping your knees relatively straight throughout the entire exercise. This removes the quadriceps from the exercise forcing the hamstrings to how to configure outlook account most of the work.
As a result, you will not be able to lift as much weight as you could on the deadlift. Strengthens the posterior chain immensely, a muscle group that is often weak in many people. Teaches the proper spinal position necessary to lift an object when your legs are straight. Improves conventional deadlifting technique, which translates to real-world activities.
You can begin the exercise with the weight on the floor, or set up in a power rack at the level of your outstretched arms. Assume a stance that is roughly shoulder width with your toes pointed forward and your shins almost touching the bar. Bend down and grab the bar with your arms completely straight and just outside of your knees. Lift the barbell the same way you would as a deadlift to get into the starting position. With the bar in your outstretched arms, take a big breath and brace your core.
Begin the exercise by bending at your hips NOT your spine. Once your hips have bent, push your butt back as far as you can — focus on trying to touch the wall behind you with your butt. Keep pushing your hips back until you feel a long stretch along the hamstrings muscles. Initially, your range of motion may be limited due to tight hamstrings- Only go as far as you can tolerate the stretch in your hamstrings.
To reverse the movement, push your hips forward and squeeze your glutes to return to an upright posture. This is a common fault that can be fixed by practicing the movement with no weight. You should focus on feeling a strong hamstring stretch on each repetition. This exercise like any could be potentially dangerous. Always exercise caution and use good technique. Your spinal alignment should never change.
Keep your core braced and flex at your hips. Keep the weight light until you have mastered the technique. If you overly bend at the knee, your quadriceps will get involved. This exercise is meant to train the posterior chain, not the quads. The RDL can certainly be bad for your back if you do not perform it how to do the romanian deadlift. Whenever you are doing any lower body exercise under load, it is important to maintain a flat neutral spine throughout the lift.
If you let your spine flex during the lift, you will not be using your posterior chain to lift the weight, and you will be putting your spine in a compromised position. The stiff leg deadlift starts from the floor. The Romanian deadlift starts from the top.
As such, the RDL focuses on the eccentric part of the exercises while the stiff leg how to do the romanian deadlift on the concentric. Both will train the same muscle groups and will have similar benefits. Because the weight starts on the floor on the stiff leg, you will be able to use heavier weights than what you can RDL.
If you do not feel this exercise in your hamstrings right from the first rep, then you are doing it how long to cook chuck roast in oven at 350. Focus on pushing your butt way back which will naturally flex the hips and lower the bar down. With every single rep, you should feel your hamstrings going on tension. If not, then lower the weight and practice flexing at the hips.
If you can bring the barbell to touch the floor WHILE maintaining good form a flat neutral back then kudos to you. It is not necessary to touch the floor to still get all the benefits this exercise has to offer. The RDL is considered by many an accessory exercise. As such, you should never go really heavy. Pick a weight where you can comfortably get repetitions on with good form.
It is unnecessary to go heavier than this. It can be done with just about any kind of resistance. Bands, dumbbells, kettlebells and even a trap hex bar. Both exercises are very very similar. The RDL will train your grip just like a deadlift would, whereas a goodmorning trains your upper back just like a squat would.
Do them both. Just make sure you do them in different training cycles. Just as how to do the romanian deadlift as you treat one exercise as the main movement of the day and the other as the secondary or accessory exercise. Check out our workout template for busy people to learn how to incorporate this exercise and every other functional exercise into your training routine.
Trap Bar Deadlift. Kettlebell Swing. Single Leg Romanian Deadlift. Cable Pull Through. Want to see other great exercises like this one? Learn more about them here. All kinds of exercise activities are potentially dangerous, and those who do not seek counsel from the appropriate health care authority assume the liability of any injury which may occur.
In addition, the information presented on WhiteCoatTrainer. The publisher of this site is not responsible for any errors or omissions in any content herein. The White Coat Trainer is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon. Skip to content. Download this valuable FREE E-Book that goes over the best compound exercises for each body part so that you stop wasting your time doing mediocre exercises.
Yes- I'm In. Thank you! You have successfully joined our subscriber list. Sharing is caring! Share on facebook. Share on twitter. Share on pinterest. Get a complete list of which exercises you should do and how to do them to get the best science-based results.
Especially if you don't have a lot of time to exercise. Download this valuable FREE template that goes over the best exercises to do to and how to do how to calculate dividends on balance sheet to get the best science-based how to do the romanian deadlift especially if you don't have a lot of time to exercise.
Send Me The Template Now. Included you will recieve two different templates. These are the same strategies we use every day despite working 80 hours a week! Start Lesson 1. You may unsubscribe at any time. Don't Know What To Eat? Download this valuable FREE Table that goes over the best foods from each category so that you no longer need to guess which foods are healthy and which one's arent.
Download this valuable FREE 10 Step Checklist that goes over the exact step-by-step formula that ensures your workouts are optimized for results! Get 4 Free Full-Body Workouts plus a 10 Step Checklist that goes over the exact step-by-step formula that ensures your workouts are optimized for results! Download this valuable FREE PDF that goes over the best exercises to do to the top 10 mistakes you need to avoid in order to get the best science-based results! Download Now. Send Me The Template.
No thanks, i'm already fit.
Dec 16, · The Romanian deadlift is like the conventional deadlift, except that instead of starting from the floor, you start from a standing position. And instead of lowering the barbellall the way down to the floor, you lower it until your hamstrings are fully stretched. And instead of bending your knees at the bottom, you keep them fairly straight. Dec 21, · How To Do A Romanian Deadlift. How to: Stand with feet hip-width apart. Hold the barbell (or medicine ball, dumbbells, etc.) out in front of you. .
So, what is it, how do we do it, how does it compare against the conventional deadlift, and why is it so popular among beginners, bodybuilders, athletes, bikini models, and powerlifters? The Romanian deadlift is a hip hinge movement where we bend at the hips and then lift the weight back up using our hips and hamstrings, like so:. The Romanian deadlift is like the conventional deadlift , except that instead of starting from the floor, you start from a standing position.
And instead of lowering the barbell all the way down to the floor, you lower it until your hamstrings are fully stretched. And instead of bending your knees at the bottom, you keep them fairly straight. This changes the lift in a few ways. This makes the Romanian deadlift absolutely amazing for stimulating muscle growth in the hips and hamstrings. In fact, even for serious bodybuilders and powerlifters, the Romanian deadlift makes a great assistance lift for the conventional deadlift, allowing them to gain more muscle size and strength while accruing less overall fatigue.
Overall, the Romanian deadlift is a simple lift that helps us stimulate muscle growth in our hips and hamstrings without accruing much overall fatigue. At a glance, the Romanian deadlift works the same muscles as the conventional deadlift.
The hips and hamstrings are the prime movers, but we also need to hold the barbell in our hands, stabilize it with our spinal erectors and traps, and pull it in close with our lats and rear delts.
As a result, the Romanian deadlift appears to be one of the biggest compound lifts:. However, the conventional deadlift tends to be a fair bit heavier than the Romanian deadlift. With the conventional deadlift, we bring our hips close to the bar, improving our leverage, and we bend our knees at the bottom, allowing our quads to help push the weight up. That means more weight in our hands, more weight supported by our spinal erectors and traps, and more weight to pull with our lats and rear delts.
So although the Romanian deadlift does, technically , work the same muscles as the conventional deadlift, it puts quite a bit more emphasis on the hips, glutes, and hamstrings than it does on the upper back.
The Romanian deadlift starts in a standing position. From there, you drive your hips back, letting your knees bend as much as needed, but keeping them fairly stiff. When you feel a maximal stretch on your hamstrings—probably when the barbell is just below your knees—thrust your hips forward to drive the weight back up.
It looks like this:. The easiest way to learn how to do the Romanian deadlift is to watch the tutorial video. Even when coached to hold their chests up and keep their spine in a neutral position, it can be really hard to flex the glutes and hamstrings while keeping the spinal erectors neutral. Plus, a lot of beginners have weaker spinal erectors, meaning that even if their coordination is good, they might not have the back strength to maintain a good back position as they lift the weight up.
Worse, because rounding the back shortens the moment arm for our hips, making us stronger, like so:. Now, why is it a problem to lift with a rounded back? The problem is that the further our spine bends, the more shear stress we inflict upon it. Finally, the deadlift requires quite a lot of hip mobility. It simplifies the movement, removing the knee bend and focusing just on the hip hinge.
Most beginners find it easier to feel their glutes and hamstrings stretching out as they lower the weight, then contracting as they lift it.
And the range of motion is determined by how flexible you are, not by the floor. The Romanian deadlift is also lighter, which can make it easier to hold onto the barbell without dropping it.
Overall, the Romanian deadlift is one of the best beginner deadlift variations. Then, as a beginner becomes more advanced, they might want to switch to a conventional deadlift to engage more of their upper body muscles.
The Romanian deadlift and the conventional deadlift are more similar than they are different, and they can often serve as good alternatives for one another, depending on the situation.
Overall, the Romanian deadlift is easier on the lower back, less fatiguing, arguably better for bulking up the hips and hamstrings, but not quite as good for developing upper-body size and strength. The Romanian deadlift RDL is well-known for starting in the top position, whereas the stiff-leg deadlift is a bit more ambiguous.
Most strength coaches agree that the Romanian deadlift and the stiff-leg deadlift are two different names for the same lift. They may have different origins, and may have been performed differently in the past, but in modern usage, both the stiff-leg deadlift and the Romanian deadlift tend to refer to the same lift.
You can call the lift by whichever name you prefer. However, if you decide to call it the stiff-leg deadlift, keep in mind that some people might not know whether the barbell is starting on the floor or not. This makes it a sort of high-hipped conventional deadlift, where the legs are intentionally kept straighter, helping to keep the tension on the hips and hamstrings all throughout the lift.
The side-effect of starting a straight-legged deadlift on the floor is that we wind up with a much steeper back angle, requiring much greater hip mobility, and also putting a ton of strain on the lower back.
But the conventional deadlift does a great job of strengthening the lower back while also stimulating a ton of overall muscle mass, which tends to make it the better deadlift variation. The Romanian deadlift tends to be the better lift for emphasizing hip growth, whereas the conventional deadlift tends to be better for developing overall muscle size and strength.
Of all the lifts out there, the Romanian deadlift is one of the very best for emphasizing growth in the hips and hamstrings. And for women who are looking to pack more muscle onto their hips and glutes, the Romanian deadlift is one of the very best ways to do that. There are a few lifts that are great for emphasizing glute growth, all with their own pros and cons. The good morning is great for working the glutes, too, and it does load the glutes and hamstrings in a stretched position, but our strength can be limited by our lower back muscles.
And then the Romanian deadlift also brings in our traps and grips, making it a better compound lift for gaining overall muscle mass and strength, but introducing even more muscles that can be a limiting factor. If the goal is to use the hip hinge as a pure hip exercise, the good morning might be the better option. But if the goal is to gain overall size and strength with an emphasis on the hips, then the Romanian deadlift becomes the much better lift.
If your grip is a limiting factor, though, you may wish to use lifting straps so that you can push your hips harder. The Romanian deadlift is perfect the best big compound lift for growing the hips, glutes, and hamstrings. The one-legged Romanian deadlift is a good variation for putting more stress on our hamstrings, less on our lower backs.
Your spinal erectors still get worked, of course, but with substantially lighter weights and for twice as many sets. This may even act as a form of active recovery, allowing them to heal and adapt more quickly. The same is true for our forearms. As a dumbbell alternative to the Romanian deadlift, you can hold a dumbbell in one or both hands, like so:. If you hold a dumbbell in just one hand, it will turn into more of an oblique exercise.
You can solve that by doing a single leg at a time and delving into higher rep ranges. Speaking of which…. As a general rule of thumb, beginners often benefit from avoiding lifting straps. But as we get stronger, our grip strength can become a limiting factor on some of the bigger compound lifts, such as barbell rows and Romanian deadlifts, turning them into little more than convoluted forearm exercises.
If your grip strength is limiting you, then, it might be wise to buy some lifting straps. That way we keep the Romanian deadlift as a hip and hamstring exercise. There are a few different types of lifting straps, and my favourite is a variation called lifting grips.
The Romanian deadlift is a hypertrophy lift that works best in moderate rep ranges. Going much heavier can make it harder to get into the starting position, harder to maintain good technique, and can start putting more strain on the lower back. Going much lighter can make the lift too taxing on our cardiovascular systems. A good default is to start with 12 reps per set. The Romanian or stiff-leg deadlift is a great compound lift for working the entire posterior chain, but it excels at emphasizing glute, hip, and hamstring growth.
If you want a customizable workout program and full guide that builds these principles in, check out our Outlift Intermediate Bulking Program. His specialty is helping people build muscle to improve their strength and general health, with clients including college, professional, and Olympic athletes.
At 49 years old I have moved away from the traditional deadlift and know do the Yates Deadlift, definitely more forgiving on the lower back. For people who can handle it, I think the conventional deadlift is a great exercise, and a good foundation of a bulking routine. Really great article, as always! Very comprehensive, very easy to follow, and very much a page-turner, where one wants to just keep reading and reading!
Thank you very much. It works the hips and hamstrings through a full, deep range of motion. In fact, the Romanian deadlift often has a deeper range of motion on the hips and hamstrings. Hi Shane. What I have always known and read in so many articles over time is that stiff-leg deadlift and straight leg deadlift is same thing, commonly abbreviated as SLDL, whereas RDL was named after a Romanian Olympic weightlifter who was practicing second pull of the lift in this manner hence the name Romanian Deadlift RDL.
Moreover, stiff-leg deadlift is more appropriate name than straight leg deadlift because actually only shins are kept straight contrary to slight knee tracking in conventional deadlift while maintaining the same bend angle throughout the movement i. The name straight leg deadlift gives an impression that legs are completely straight or locked with zero bend which is incorrect although one can opt for it but it shall put excessive stress on lumbar spine.
I am sharing here just two links for reference but internet is full of many other useful information on this. I hear ya, Farhan. The main disagreement seems to be over which variation starts from the floor. Fortunately, nobody thinks that the Romanian deadlift starts from the floor, so that keeps us safe from being misunderstood if we talk about the RDL. You know, I could add a paragraph about the confusion and debate, though.
That might help to clarify things. And, is there a way to tweak the former exercise so it involves the lower back more, while still involving glutes and hamstrings? Thank you, F.
I think the bigger factor, though, is that most people are able to deadlift heavier weights than they can use with the Romanian deadlift. To get more lower back work in, you could pause at the bottom of the range of motion, supporting the weight isometrically with your spinal erectors. Or click here to join our newsletter for women. Table of Contents. What is a Romanian Deadlift? Ideal Rep Range Summary.