Hello Warriors! Leg day typically involves a lot of squats and lunges. And don’t misunderstand me, those are important exercises. Squats might be one of the most beneficial things we can do both for developing lower body strength but also to ensure graceful aging. Lunges uniquely train each leg separately which is clutch for walking and running. Romanian dead lifts, though, are an important exercise that targets the hamstrings. But you gotta do ‘em correctly.
Squats and lunges are important foundational motions. The Romanian dead lift, or RDLs, are as well. Where squats and lunges focus most of the strength requirements in the legs (quads, glutes, hamstrings), the RDL utilizes a hinging motion to target the hamstrings and lower back in a unique way.
Romanian dead lifts differ in several important ways from traditional dead lifts. And if you are interested in a really in depth look at that, you can check out this article. Similarly to traditional dead lifts, though, success with RDLs has a lot to do with your set up and form.
Most of the pics and videos on the interwebs will show the Romanian dead lift done with a barbell. You certainly can do this, but just as with back squats, this is a more advanced motion. It requires that you have good solid control over your body in the lowering phase of the motion (most don’t). And it also requires that you have pretty solid balance (something that takes practice).
This brings me to my first tip: be honest about your proficiency. There is no shame in starting with dumbbells, a kettlebell, or even just your own body weight. In fact, this is a great body weight exercise because of the emphasis is places on the lowering phase. I won’t bore you with the physiology, but exercises that focus on the eccentric (lowering or lengthening contraction) phase may create more muscle damage, which leads to more gains.
Speaking of the lowering phase, take your time. Often trainers coach beginning lifters to use a steady 2-2 count and for most exercises, that works just fine. But the Romanian dead lift is an exception to the rule. You want to have a longer lowering phase than lifting phase. You should inhale slowly through your nose as you hinge forward. Then exhale and forcefully stand up.
And since we are talking about the motion, mind your range. Probably the most often made mistake I see is a lifter reaching towards the floor during a Romanian dead lift. Your hands should not reach past the tibial tuberosity. That’s the bump just past your kneecap on your shin. The easiest way to ensure the proper range of motion for and RDL is to stick your rear end out. This is a hinge exercise. In other words, you should be folding from the hips. If you are reaching past mid-shin, chances are your butt is tucked in. This causes the back to round which also means you haven’t properly engaged your core. Double form fail as you need your lower back supported during the lifting phase.
I keep mentioning that this exercise is a hinge. Your hips should move like your knee or elbow. To do this, you need to properly engage your core and maintain a straight spine throughout the entire range of motion. Don’t forget that each vertebrae creates a spot for flexion/extension in the back. Zip up the core from your pelvic floor through the abdominals up to the ribs, this will keep your vertebrae in a stack and your back straight.
Lastly, make sure you have a nice stable base. Walk your feet open so that you feel secure and balanced. Pretend you have a triangle on the bottom of your foot connecting the heel to the ball of the pinkie to and over to the ball of the big toe and back down to the heel. You should be able to feel each of these three points (on both feet) evenly supporting your body.
Romanian dead lifts are a great lower body exercise for developing strength. But the small range of motion and lowering phase focus means that overlooked details may need more of your attention.
Until next time, be well friends!
