'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,/9j/4AAQSkZJRgABAQAAAQABAAD/2wCEAAMDAwMDAwQEBAQFBQUFBQcHBgYHBwsICQgJCAsRCwwLCwwLEQ8SDw4PEg8bFRMTFRsfGhkaHyYiIiYwLTA+PlQBAwMDAwMDBAQEBAUFBQUFBwcGBgcHCwgJCAkICxELDAsLDAsRDxIPDg8SDxsVExMVGx8aGRofJiIiJjAtMD4+VP/AABEIAAYACgMBIgACEQEDEQH/xABYAAEBAQAAAAAAAAAAAAAAAAAABAgQAAEDBAIDAAAAAAAAAAAAAAECAwQAERIxBSEXIkEBAQAAAAAAAAAAAAAAAAAAAAIRAQAAAAAAAAAAAAAAAAAAAAD/2gAMAwEAAhEDEQA/AMOsvt8VEEziZs+A7Kaws0QElBSm6FC+t33er/IMVHqqBkR0Tijsj7qlKYP/2Q=='%3E%3C/image%3E%3C/svg%3E)
If you want to strengthen your lower body, incorporating the Romanian deadlift into your workout routine can be beneficial.
Also known as RDL, Romanian deadlifts are a great full body exercise that helps build stronger muscles along the posterior chain, which includes the glutes, hamstrings, lower back and the entire back side. This exercise is a variation of the traditional deadlift and can be done using dumbbells or a barbell.
Romanian deadlifts help develop massive strength in the lower body, boost overall explosive performance, improve flexibility and mobility of hips, and reduce risk of lower body injuries. When performing this strengthening exercise, even the lats and core feel the burn.
Romanian deadlift muscles worked
RDLs primarily target the major muscle groups in the lower body, including the quadriceps femoris, glutes, and various muscles of the erector spinae and hamstrings. Moreover, various secondary muscle groups also get activated during the exercise. These include the shoulders, trapezius, rhomboids, arms, middle and upper back, and hip flexors.
Additionally, core muscles such as external and internal obliques and the rectus abdominis get worked when performing the Romanian deadlift.
Romanian deadlift form: How to do it correctly?
Follow the given steps to perform the dumbbell Romanian deadlift in the right form:
- Start standing with your feet at a hip-width distance, and hold a dumbbell in each hand. Position your hands near your thighs, straight in front of you.
- With the legs and back straight, slowly bend at your waist while pushing your hips back to lower the dumbbells towards the floor. Ensure that your entire bodyweight is on the heels.
- Maintain this position, and lower yourself as far as you can with the dumbbells landing in the middle of the shins.
- Engage the glutes and core, and contract the butts to drive back up to the starting position.
- Squeeze your hips at the top, and engage the quads throughout the exercise. Complete the exercise for the desired number of sets and reps.
Beginner tips
To ensure that you perform RDLs correctly, keep in mind the following beginner tips:
- When performing this exercise, do not bend your knees too much. A slight bend in the knees is fine, but bending them too much can put excessive pressure on the knee joints and also take the engagement off the glutes.
- Do not arch your back when doing this exercise. If you notice a bend or arch in your back, simply reduce your range of motion, and go only as far as you can, keeping the back straight.
- Always remember to hold the dumbbells near your legs when you push your hips back to perform the deadlift movement. Not keeping the weights close to the legs can load the back instead of the lower body.
- If you're a beginner, do not go for heavy dumbbells. Instead, start with light weights, and first perfect your form.
Benefits of RDLs
RDL is a solid exercise to improve your standard deadlift form and strengthen the lower body muscles. Some major benefits of this exercise include:
Boost hip mobility: The hip hinge movement in this exercise boosts hip mobility and also improves range of motion in the hamstring, lower back, and hips.
Tone the abs: As the exercise requires you to keep the core rigid and engaged throughout the move, it helps tone the abs and even works the deeper core muscles.
Safe for the joints: As compared to traditional deadlifts, Romanian deadlifts put less stress on the joints as they can be done using less weight.
Strengthens the back: Regular practice of this exercise trains your back to become massively strong and particularly works on the latissimus muscles in the back.
While Romanian deadlifts are safe for beginners and advanced exercisers alike, people with sensitive lower back or back pain should avoid the exercise, or they should use a set of light dumbbells.
Putting too much load can exacerbate the pain and even lead to injuries. If you're a newbie, it's best to start with bodyweight RDLs before adding weight to the movement.
