RDL’s aye?
Created by an olympic weightlifting legend Nicu Vlad. Who is one of the only weightlifters to snatch over 200kg at a body weight under 100kg.
Insane.
So it goes without saying Nicu knew a thing or two about getting stronger leading him to the use of RDL’s.
While a great accessory for the deadlift, clean and jerk and snatch.
The Romanian deadlift makes for an effective lower body exercise. Hitting the hamstrings, glutes ,erector spinae & adductors.
(grip strength as well)
The RDL Increases your Hamstring mobility and strength against hamstring injuries. Due to the load placed on the hamstrings being in a stretched position.
Which is a more effective way to increase mobility anyway.
Using the RDL with your other hip hinge movements will only benefit you in the long run.
The RDL starts where the deadlift finishes.
Which leads to more time under tension in the hamstrings.
Unlike hamstring curls where the hardest point is when your knee is flexed as much as possible. The hardest point for the RDL is when your knee is extended and your hamstrings are stretched.
Hitting both strength curves is a good idea to increase strength across the range of motion.
A lot of people think that stretching is somehow going to prevent injuries.
Things like passive stretching may increase your muscles ability to be stretched but it won’t increase its ability to be strong at the end ranges of motion where most injuries happen.
The key is to get both. Resistance training has been shown to increase mobility just as much as static stretching.
The RDL does this for the hamstrings. How? By adding sarcomeres (Muscle units) in a series rather than in parallel.
What does this mean?
When Hypertrophy (AKA muscle growth occurs) the body builds new muscle units called sarcomeres. It will either depending on the stimulus add them in parallel this leads to more size & strength in the muscle, or it can add it in series, leading to the ability to be strong in lengthened positions and also increases velocity of muscle contraction.
When the muscle adds in series you will both have the benefit of being strong at end ranges and have increased mobility while reducing the chance of a muscle strain.
Less weight can be moved in RDL’s than the deadlift making it less fatiguing. This is good if you want to progress without burning out, allowing your body to recover from deadlifts by interchanging with RDLS.
Extension at the hip contracts the biceps femoris, semitendinosus and semimembranosus (AKA Hamstrings) Especially when the knee’s are relatively straight but with a slight knee bend like in a RDL. Unlike in the deadlift when the knee’s are more in flexion leading to larger recruitment of the quads, glutes and lower back.
Thigh extension leads to the Gluteus max being used predominantly over the gluteus minimus and medialis.
Spinal erectors more specifically the thoracolumbar fascia helps the body transfer force between the lower and upper body by maintaining rigidity in the spine.
Adductor magnus assists in thigh extension and stabilizes the pelvis during an RDL.
One of the standout features of the Romanian deadlift is how it complements other fundamental strength training exercises. The RDL, with its emphasis on the posterior chain, can enhance performance in conventional deadlifts.
Since the RDL is quite like a deadlift the carry over can be great. By Working in a range of motion that most people are weaker in during a normal deadlift.
This leads to increased strength in those weaker ranges and thus increases your deadlift ability.
Romanian deadlifts are also highly beneficial for those involved in Olympic weightlifting. The movement's focus on controlled hip hinge and back strength directly supports the snatch and clean and jerk techniques. By improving the lifter's ability to handle the barbell in the hip area, RDLs make an impact on the overall technique and success in these complex lifts..
Achieving the full benefits of the Romanian deadlift depends on proper form and technique. Incorrect execution can not only reduce the effectiveness of the exercise but also increase the risk of injury. Here's how to perform an RDL correctly:
Incorporating the Romanian deadlift into your workout regimen can be done in various ways, depending on your fitness goals:
Once you are comfortable with the standard Romanian deadlift, consider trying some variations to challenge your muscles differently:
The Romanian deadlift is a versatile exercise that strengthens the posterior chain, enhances athletic performance, and improves daily functional strength. Mastering the correct form and effectively integrating RDLs into your workout routine can lead to significant improvements in strength, stability, and overall health. Whether you are an athlete or a fitness enthusiast, the Romanian deadlift is a worthwhile addition to any fitness program.
For tailored guidance on implementing Romanian deadlifts into your personalized fitness plan, consider consulting an online fitness trainer.
