You can use either of these names interchangeably. With that said, there are some key differences between the deadlift and Romanian deadlift that you should understand.
The one main muscle group that is recruited more in the deadlift vs. Romanian deadlift is the quads. This is because when you start the deadlift from the floor, the quad is responsible for initiating knee extension, which is how you should begin the movement. To understand how each of these muscles contributes to the deadlift, and how to identify muscular weaknesses throughout the range of motion, check out our guide on the Muscles Used In The Deadlift.
Some of the benefits of the deadlift, which have been noted in the scientific literature, include:. The Romanian deadlift was named one of my top 10 deadlift alternatives. Check out the others in my article! To learn more about the Romanian deadlift and how it differs from other similar exercises, check out: Good Morning vs Romanian Deadlift: Differences, Pros, Cons.
The muscles used in the Romanian deadlift are similar to the ones already discussed for the deadlift. However, the Romanian deadlift activates the glutes and hamstrings to a larger extent compared with the deadlift. If you want to get the most out of this exercise, make sure that you do not cheat by allowing gravity to help you.
As we said earlier, the eccentric motion is very important for the proper performance of this exercise. Thus, you should lower the barbell slowly, getting as much muscle flexion out of the process as possible.
From here, all you have to do is raise yourself back to the original position as you flex your glutes and hamstrings as hard as you can. It is very important to time the flexing of those muscles correctly. When you reach the bottom of the motion, you will feel a certain amount of burn in the backs of your legs.
Instead of fighting that burn, embrace it by flexing those muscles as hard as you can. This flexion should be engaged at the moment you begin to lift upward.
The idea is to prolong the period of muscle activation for maximal gain. If you feel the burn in your lower back, you have done something wrong. You should also make sure that the bar remains in light contact with your legs as you return to the starting position. This is meant to ensure as perfect of a vertical lift as possible. When you get back to the original position, take a moment to go through a mental checklist of posture points already covered above and repeat the exercise until you have reached your target number of reps.
If you want a few more tips regarding the correct practice of this exercise, you might want to consult this manual from the National Strength And Conditioning Association NSCA. It contains a very specific and very compact outline of the RDL. Here are a couple of the most common questions that we have received on this subject: Is it true that the RDL presents a lowered risk of injury? Although the evidence is not conclusive, it seems that there is some basis for the belief that a Romanian deadlift presents less risk of injury than a standard deadlift or a stiff-leg deadlift.
For instance, this study found that the Romanian deadlift did not produce a particularly high amount of torque on the lumbar region of the back. Common sense tells us that this exercise will be less likely to injure the lower back since the back is kept straight and the legs do most of the serious work. I saw someone do an RDL from the ground. Is that acceptable? Not really. That person should consult this study , as they probably were not taught properly. Although some individuals will commonly do this exercise from the ground, the use of a rack is considered to be correct here.
However, once you raise the barbell from the ground, you are no longer performing a correct Romanian deadlift. Although it is a highly specialized exercise, the Romanian deadlift deserves a place in most weightlifting workouts.
If you ever need to improve your jumps in a hurry, this might be just the thing. You then lower the bar to about two inches from the platform, keeping your back perfectly flat or arched and your knees slightly flexed, then you return to the almost erect position—but is very critical here not to fully lock the knees—then repeat. Two very important details are 1 your back stays flat or arched at all times, and 2 your knees stay slightly flexed at all times.
This lift is almost all low back, glutes, and hamstrings. For more information on Olympic-style weightlifting, weight training, lifter profiles, and competition reports, visit our Weightlifting Resource Pages. Main Navigation.
Short and Sweet. Blue Twos. Once a client demonstrates good control of hip flexion and extension, he or she can progress to performing a standing hip hinge without weight. When the client can perform 10 to 15 good hip hinges while maintaining a stable spine and demonstrating appropriate range of motion through the hips, he or she will be ready to perform the RDL with external resistance.
Gentilcore uses the bar to provide important kinesthetic feedback to the client. To correct this, I like to tell people to pull the bar into their body and to slide or glide it down their thighs. Gentilcore uses additional cues to help clients get an adequate stretch through the glutes and hamstrings. This ensures the client learns to push the hips back and get a thorough stretch through the hip extensors [glutes and hamstrings]. One of the most common mistakes people make while performing the RDL is allowing the spine to bend and round.
When the RDL is done incorrectly, people are often flexing and extending from the lumbar spine, rather than from the hips, which could cause significant injury to the low-back muscles. If a client is bending from the lumbar spine and having a hard time focusing on hinging from hips, have him or her hold a dowel rod along the spine. The right hand should hold the rod in the small of the back and the left hand should keep the rod stable along the upper thoracic spine between the shoulder blades.
Holding the dowel rod along the spine provides kinesthetic feedback to keep the client from bending the lower back, allowing him or her to emphasize movement through the hips. Another common mistake is watching oneself in the mirror when performing the lift. Looking directly at the mirror strains the cervical spine, and looking from the side causes the spine to bend in the direction of the mirror.
The body follows the eyes, so cue your clients to keep his or her neck in a neutral position and look toward the floor while hinging forward at the hips. Finally, clients often bend their knees during the RDL, as if they were performing a squat.
As the knees touch your hand, coach the client to push back into the hips without letting the knees bend forward. Over time, your client will learn how to engage the hips, which will keep the knees from moving. Ideally, beginning exercisers, or those new to the RDL, should start with weighted hip thrusters in the supine position to first improve strength of the hip extensors before progressing to the standing version.
Similarly, clients should learn how to perform a standing hip hinge without weight before progressing to using external resistance. When a client is first beginning to use an external load, start with lighter weights, such as a medicine ball or dumbbells, before progressing to a standard Olympic bar, which weighs 45 pounds, before adding any additional plates.
Teaching clients proper form for the RDL and adding it to their programs can be an effective way to help them improve their strength while remaining injury free. The RDL can help those who have experienced back pain learn how to stabilize their spine and move from the hips, both of which are important for optimal movement mechanics.
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