The Romanian deadlift (RDL) is an often overlooked exercise that can help you tone up and get stronger. Targeting glutes, hamstrings, and back muscles, RDLs help to improve overall strength and stability in your lower body as well as your core.
To perform an RDL, you’ll need access to a barbell. Start by standing with your feet flat on the ground and your hands gripping the barbell just outside of hip-width distance. Keeping your chest lifted and your back neutral, begin to hinge forward from the hips until you feel a stretch in the hamstrings. Make sure not to round the back or shift too far forward your range of motion should be limited by what feels comfortable.
Then, keeping your arms straight but not locked out, drive through the heels to stand up until you reach a slight bend in the knees, squeezing the glutes as you come up into this final position. That’s one rep!
Adding an RDL into your workout routine helps improve balance throughout the body while toning and strengthening key muscles groups. Give it a try next time you hit the gym for a total-body experience!
Stretching and Mobility Exercises to Accompany the Romanian Deadlift
An important part of any strength training regime is incorporating stretching and mobility exercises. Doing so will help improve your range of motion, flexibility, and ultimately the way you perform Romanian deadlifts.
Here are a few stretches and mobility exercises that can help you master RDLs:
- Calf Stretch: Stand with one foot in front of the other, in a staggered stance
Quadriceps Stretch: Start by standing with feet hip width apart and hands on hips
Raise your left heel back until it touches your gluteus maximus muscle while keeping both legs straight and pointing toes forward. Hold this position for 10-20 seconds before switching to the other leg
- Hip Flexor Stretch: Begin by standing tall with one foot forward and your hands on hips. Lunge forward as far as comfortable and hold for 30 seconds before switching to other leg.
- Glute Bridge: Lie flat on the floor with your feet flat on the floor, then lift up until only your upper back is touching the ground – squeezing glutes at the top of the movement – before slowly lowering down again. Repeat 8-12 times per side.
Sample RDL Workouts for Advanced and Beginner Lifters
If you want to get the most out of your Romanian Deadlift (RDL) workout, it’s important to understand how to properly execute the move. To start off. You should know that an RDL is a type of deadlift where the bar is lifted off the floor while your body is bent at the hips and your knees remain free to bend.
Let’s take a look at some sample RDL workouts for advanced and beginner lifters.
For advanced lifters, who are already familiar with the Romanian Deadlift. Here are a few variations that can help you up your game:
- Try increasing the weight on each set by 5-10 pounds, but keep your form consistent
- Vary rep ranges between 5-12 reps per set for an added challenge
- Alternate sets of wide stance/sumo style RDLs and traditional/conventional style RDLs for a total-body toning session
For beginner lifters who are just getting started with their Romanian Deadlift journey. Here are some tips to get comfortable with form and build strength:
- Use lighter weights until you have fine-tuned your form and have built a base of core and back strength
- Focus on maintaining steady control throughout each repetition a no jerking motions!
- Aim for 8-12 reps per set as you build up muscular endurance
Following these tips will help you master the Romanian Deadlift in no time!