RDL Workout Routine: Benefits, Proper Form, and Variations
Deadlifts are a highly effective exercise for increasing functional strength across the major muscle groups of the mid-to-lower posterior chain. Deadlifts are also an essential movement pattern that can help protect your back from pain or injury, stabilize your spine to perform other lifting techniques and provide a strong foundation to make everyday activities easier.Among the different deadlift variations you can explore, the Romanian deadlift is a staple for many strength-based training programs.
Read on as we explore the benefits of Romanian deadlifts, how to perform the deadlift safely, and how it compares to other variations including the traditional deadlift, sumo deadlift, and so many more.
What is the Romanian Deadlift?
The Romanian deadlift, better known as the RDL, is a traditional barbell lift that is used to develop strength in the posterior chain including the back and lower body muscles. In its simplest form, the Romanian deadlift is a fundamental exercise where a loaded barbell is held in front of the hips and is slowly lowered and raised using hip flexion and extension movements [1].With correct form, the Romanian deadlift exercise is one of the most effective for strengthening the core and hamstrings, improving spinal stability, and helping reduce pain in the low back, hips, and knees.
ROMANIAN DEADLIFT: MUSCLES WORKED
As a compound exercise, RDLs activate multiple muscle groups simultaneously to help coordinate and execute a concise movement pattern. The primary muscle groups activated during this lift include the hamstrings, gluteus maximus, and erector spinae muscles [2].Additionally, RDLs also require support from secondary or stabilizing muscle groups including the upper back muscles (i.e. traps, lats, levator scapulae, and rhomboids), shoulder muscles (i.e. posterior and medial deltoids), hip flexors, abductors, and abdominal muscles (i.e. rectus abdominis and obliques).
For the purpose of lifting heavy weights, RDLs encourage you to use all of your power in your strongest hip and leg muscles. Compared to the conventional deadlift, the Romanian deadlift technique uses less range of motion to help generate more power through the hamstring muscles [3].
BENEFITS OF ROMANIAN DEADLIFTS
The Romanian deadlift is a versatile exercise that can be geared to benefit nearly any strength, power, fitness, or sport athlete out there. From Olympic weightlifting to everyday gym-goers, the RDL is a powerful strengthening movement with a wide range of benefits.With consistent practice and proper form, you can achieve the following impressive benefits from the Romanian deadlift.
1. Muscle gains
For many lifters, muscular hypertrophy is an important quality of an exercise program. Not only is it helpful to improve physique and enhance muscle definition, but building muscle mass is essential for improving force, power, and overall sports performance [4].Though the force production is lesser than that of conventional deadlifts, RDLs target muscle groups in the posterior chain with less volume. As a result, RDLs help build lower body muscle mass in the hamstrings, glutes, and lower body, which is necessary to produce more force during other deadlift variations (i.e. sumo deadlift, trap bar deadlift, etc.).
2. lifting mechanics
Another important benefit of the Romanian deadlift is that it helps you learn fundamental lifting mechanics. Looking at the movement pattern of this lift, RDLs emphasize strong hip hinge mechanics which is a fundamental component of squats, kettlebell swings, barbell cleans, and good mornings.Without understanding proper RDL lifting mechanics, you may be at risk of injuring your lower back due to overcompensation and uneven weight transfer. Practicing the RDL can not only teach you to lift heavier weights but can also help you take on everyday tasks without straining your body.
3. Muscle balance
So many of us spend our days sitting. Whether at work, in school, or lounging around on the couch, sitting can contribute to significant muscle weakness and imbalance throughout the entire body.When we sit, we are causing our posterior chain muscles to “turn off” for hours at a time. As a result, our glute muscles become longer and weaker while our hip flexors become shorter and tighter. Many of these muscle imbalances tend to wreak havoc on our lower back [5].
RDLs help to address these imbalances by activating all of the major muscles that have been turned off while seated (in the posterior chain) and stretching the muscles that are tight (in the anterior chain). Doing so can not only protect our back health, but can also improve our posture, increase balance, and minimize muscle fatigue.
4. Deadlift performance
Deadlifting is a dynamic exercise that can be accomplished using different techniques, starting positions, and levels of muscle recruitment.Having the capacity to perform multiple deadlift variations allows for more versatility in your training program and helps you target and strengthen specific muscle groups. RDLs are a fundamental exercise that builds your functional strength to help improve your deadlift performance. This exercise is also integral for building grip strength to help improve your pull strength with each rep.
5. Injury prevention
As mentioned earlier, weak muscles can be a common factor that contributes to injury. As a result of weak muscles, you’re more likely to experience low lumbar control, reduced mobility, lack of hamstring or glute strength, and excessive spine instability.RDLs help to address these weaknesses and improve proper hip and low back functioning. With correct mechanics, this lifting technique can build positional awareness, strength, and flexibility which all play a part in reducing the risk of pain or injury.
