RDL Romanian Dead Lift

If you are looking to develop strong powerful hamstrings then the Romanian Dead Lift (RDL) is an exercise to add into your training.  It is also a great lift to tighten up your posterior if you know what I mean.  No matter how many times I have done the RDL I always feel it the next day.  This will solely focus on the glutes and hamstrings that work together to extend the hip.  In the following video Bucknell basketball players demonstrate RDL’s during a workout.  Pay attention to body positioning and you will clearly see how this lift targets the posterior chain muscles.

Execution of the Romanian Dead Lift:

• Place a barbell on the catch rails of a rack approximately 2-3 inches above your knees.  (The barbell could be placed on the ground and would have to be picked up from the floor doing a traditional dead lift.)
• Grab the barbell with an overhand grip about shoulder width apart.  An opposite underhand grip of one hand could also be an option.
• With a tight grip stand and step one step away from the catch rails.
• Keep feet at shoulder width, retract your shoulder blades slightly (chest up) and tighten up your core.  This will flatten out your upper back and place a slight curve in your lower back.
• Start with a little bend in the knees and hips; just like in your start phase of a squatting motion.
• Keep your back flat and start to pivot at the hip joint as you push your hips back.  Keep the bar close to your body. Your knees will stay slightly bent but will not continue to bend.  You will not be bending at the waist just at the hip joints.
• Continue this motion until you sense that your mid to lower back is going to bend.  This is the point you will stop.
• You will feel your upper hamstrings stretch.  Contract your hamstrings and glutes as you pull your hips forward to return to your original starting position.  (refer to the video once again for review)

When I first tried to teach my oldest daughter this exercise she said, “Oh, it’s like if you are going to moon somebody”.  I am not sure where she learned that but I have been using that little story line for years when teaching this exercise.  It is lines like this that people will remember.

One of the biggest problems most people have with this exercise is maintaining the posture in the lower back.  You do not want to bend at the waist-just at the hip joint.  The bar also does not have to touch the floor, in fact it is better if it does not touch at all.  That way you keep constant tension in the body.  If you have to, stand on a riser pad or low plyometric box if you have great range of motion.

A barbell is not needed to do RDLs.  Dumbbells, kettlebells, and just about anything that you can hold in your hands and keep close to your body will work.  I typically like to work in rep ranges of 3-8 reps per set; depending on what I am trying to accomplish on the day.

The Romanian Dead Lift is an awesome exercise that produces tremendous results if done correctly.  Please pay attention to what you are doing with this exercise because technique is very important.  Hope that helps.

To your health,

Jerry