The Romanian deadlift (RDL) has a unique execution focusing on the glutes, hamstrings, and lower back. The traditional deadlift also works these muscles, with slightly different muscle activation and execution. 

Research suggests that implementing variants of a traditional deadlift can recruit different muscles and alter muscle activation. Because of this, including the barbell Romanian deadlift variant in your workout can provide additional benefits to the standard deadlift. 

One differentiator of the RDL is the slow eccentric loading phase from a standing position. This contrasts with the quick execution from the floor in the traditional deadlift. The eccentric phase of an exercise has many benefits. Some benefits include fat reduction, increased caloric burn at rest, lean mass gains, and an improved lipid level profile.

We’ll discuss Romanian deadlift benefits, tips for execution, and other variations to try.

Let’s discover what we can expect when implementing this exercise into a workout.

6 Romanian Deadlift Benefits

By including RDLs in your workout, key muscle groups are strengthened, and functional movement and athletic performance can be improved.

Improves Hip Hinge Mechanics

A personal trainer or physical therapist may coach to hinge from the hips, but what does this mean? To hip hinge, simply push your hips back while keeping your chest up. The knees are slightly bent and the core is engaged. As you hinge forward, you should feel a stretch in the hamstrings. 

The RDL is an effective way to improve these body mechanics because lowering the bar

reinforces the hip hinge pattern. By learning the mechanics of the hip hinge, the body can properly lift objects without suffering lower back injuries.

Strengthens The Posterior Chain

The posterior chain is made up of several muscles on the posterior (back) of the body. These muscles run from the head down to the feet to maintain posture, stabilize, and assist in movement. 

The hamstrings, glutes, and lower back are all targeted by the RDL, as well as other supportive muscles. Training these muscles to work synergistically can improve posterior chain strength and overall functional movement.

So what exactly does the posterior chain do? These muscles work synergistically to stabilize the spine, pelvis, and legs.

For those who suffer from low back pain, an exercise like the RDL could be more beneficial than general exercise. A study showed that posterior chain resistance training is more effective in treating chronic low back pain than regular exercise.  According to the results, it can maximize improvements in pain, disability, and muscle strength.

Enhances Athletic Performance

The hamstrings are the most injured muscle group in running-based sports. Athletes rely on their hamstrings for knee flexion (bending), power generation, deceleration, and hip movement. Even if you’re not an athlete, the hamstrings are vital for bending the knee, hip extension, and everyday movement.

A main culprit of strains and tears in the hamstrings is insufficient stretching and conditioning of the muscle group. Because RDLs specifically target the hamstrings, this exercise is effective for injury prevention and improving athletic performance.

Prevents Injuries

Research consistently shows that strength training plays an important role in injury prevention. Overuse of joints and muscles, playing sports, aging, and improper movement patterns can all increase our risk of injury.

For the general population, falls are a common culprit of injury, specifically in the elderly. When the RDL benefits are combined, it sets up a perfect balance for strength and mobility. RDLs require significant core engagement, which can teach proper core activation. In one study, core stability had a positive impact on navigating obstacles and decreased fear of falling in elderly women.

The RDL strengthens the posterior chain as noted above, providing better balance and strength. This can translate into greater overall strength, coordination, and ultimately, a lower risk for injury. Because of these benefits, RDLs are commonly implemented in rehabilitation exercise programs. 

Increases Functional Strength

There is some debate surrounding which exercises are considered functional. For example, you may not leg press in daily life, but having stronger legs will benefit you in daily activities. Therefore, any exercise that can enhance your daily movements is functional. 

Traditional strength training generally focuses on improving aesthetics, muscle mass, and strength. Functional strength training differs in that it emphasizes movements that condition the body for everyday movements.

How many times a day do we lift something from the ground? For many, it’s a common task done throughout the day. The movement pattern of the RDL is similar to picking up an object from the ground. Strengthening this common movement pattern can help improve functional strength and increase mobility in our daily activities.

Can Improve Low Back Pain

In 2020, low back pain affected 619 million people globally, with a projection of 843 million cases by 2050. RDLs can reduce the risk of injury as well as minimize pain for those already suffering from low back pain.

In many cases, improper bending and lifting is the culprit for low back pain and injury. Incorrect movement patterns can develop over time and wreak havoc on our posture, muscles, and joints. Restoring these patterns can help the body re-learn proper technique and reduce the risk of lower back strain. 

The deadlift in all its variations can be an effective exercise for teaching the body how to properly bend and lift. There is also evidence that suggests that exercise programs that include deadlifts are effective for the treatment of low back pain. 

Tips For Doing Romanian Deadlifts

Keep A Neutral Spine

Keeping a neutral spine throughout the RDL will protect the lower back and ensure the correct muscles are targeted. The upper back should be engaged and the neck in alignment. Focus on keeping a neutral spine (both in the lowering and lifting) and refraining from arching the back.

Focus On The Hip Hinge

The bar should lower as a result of the hips going back, not the bending of the knees. As the hips push back and the bar lowers, remember to maintain a flat back. While you’re learning the technique, keep your weight light. Once you’re confident in your execution, then add more weight. 

Keep Core Engaged

Understanding the importance of core engagement can help in any lift. Think of it as tightening your abdominals to support the muscles around your spine. A braced core will help deliver a greater power output and help maintain a neutral spine. It can also prevent low back stress and maximize muscle activation. 

Find The Right Range

Depending on your height and flexibility, the barbell should stop between the knee and the middle of the shin. One of the main goals of the exercise is to maximize hamstring strength. Bring the bar lower enough to lengthen the hamstrings effectively (eccentric contraction) before initiating the lift.

Keep Shins Vertical To The Floor

In a traditional deadlift, the knees track slightly over the toes but with an RDL, the shins remain vertical. Keeping the shins vertical will ensure you’re not squatting the weight, which will change the targeted muscles and muscle activation.

Maintain Contact With The Legs & Bar

Keep the bar close to the legs to engage the posterior chain and execute proper hip hinge mechanics. By doing this, it will also minimize stress on the lower back and increase the effectiveness of the exercise.

Variations

Dumbbell Romanian Deadlift

A dumbbell Romanian deadlift is a variation of the traditional Romanian deadlift that uses dumbbells instead of a barbell. The execution of the exercise is the same, but the weight distribution is balanced with dumbbells by default. 

This variation allows you to target the same muscles while offering flexibility in wrist movement. Add this variation if you don’t have a barbell or are looking for exercises to add to a dumbbell leg workout.

Dumbbell Single-Leg Romanian Deadlift

This variation differs in exercise execution as the name implies — on a single leg. The dumbbell single-leg Romanian deadlift can be an effective way to simultaneously strengthen the hip extensors and trunk stabilizers. 

The single-leg stance still works the posterior muscles but adds an element of increased balance and coordination. 

Barbell Banded Romanian Deadlift

Once you’ve mastered the barbell RDL, try this variation in one of your leg workouts. It offers the same RDL benefits with an added element of resistance. The added resistance increases the difficulty and can result in higher muscle force.

Stiff-Leg Deadlift

The stiff-leg deadlift involves a more pronounced hip hinge and a straight leg position. Because the legs are straighter, the range of motion may be shorter. This variation primarily targets the lower back and glutes whereas the RDL has a heavier emphasis on the hamstrings. Research suggests that the stiff-leg deadlift may excite the gluteus maximus more than the semitendinosus (hamstrings).

Conclusion

If you’re looking for a traditional deadlift alternative, the Romanian deadlift targets many of the same muscles but with slightly different activation rates. The traditional deadlift and the RDL both target the posterior chain but have distinct differences in terms of technique and muscle emphasis.

Major differences include the starting position at the thigh level, the slight knee bend, and a shorter range of motion. A unique feature of the RDL is the eccentric (lengthening) contraction of the hamstrings and glutes. This eccentric phase has been shown to be beneficial in sports performance, injury prevention, and improved functional movement.

The main focus of the RDL is on isolating and strengthening the hamstrings and glutes while improving the hip hinge mechanics. 

Frequently Asked Questions