Today, let me give you my “Rulon Rules” to Romanain Deadlift. About a month ago, I chatted about deadlifts. Romanian Deadlifts (RDL) are a great way to really work the posterior chain, which helps us to move propel forward. If we strengthen the posterior chain, this will help us to run faster, which is what we all need heading into our triathlon season.
What is the difference between a deadlift and a Romanian Deadlift? The deadlift is when the athlete starts the movement, by picking the bar up from the ground and brings the bar to their hips. The RDL is when the athlete starts the movement at full extension in the hip and lowers it slightly pass the knees.
What muscles do RDL’s work?
- Gluteus Maximus
- Erector spinae – Stabilizers of the lower back
- Adductor magnus
Here is the video of Nick from “The Tribe” Strength and Conditioning Gym doing RDL’s:
Here are “Five Key Points to a Romanian Deadlift”:
- Hand position for a RDL: Either both hands are pronated (palm facing you) or one hand is supinated (palm away from you) and the other is pronated.
- Shoulders, hips, and feet are all aligned with the knees slightly bent.
- Starting movement: Make sure you are in full hip extension starting the movement. See photo below. (When picking up the bar to start the RDL movement, remember to use the legs, just how your learned to pick up a bar from a deadlift.)
- Lowering Phase: The bar is staying close to the body, as the hip is “hinging” or bending at the waist and sit your hip back to lower the bar. See photo below.
- How low does the bar go? Slightly pass the knees or lower as far as your flexibility will allow BUT do not touch the bar to the ground, as this would be considered a Stiff Legged Deadlift.
The biggest takeaway with the Romanian Deadlift is the importance of keeping that bar close to the body, and NOT using your back to move the bar. We want the gluts and the hamstrings to be firing.
There are many different ways to rock out a RDL with a bar, kettle bell and dumbbells. You can also do single legged RDL as you get used to the regular movement above.
I hope this give you an alternative option for RDL’s. Make a comment below if you have any questions. Interested in chatting with me for a FREE 15 minute consult? Sign up HERE!