Why you need to include the Romanian deadlift in your lower-body workout
The dumbbell Romanian deadlift is one of the most popular exercises on the gym floor. Offering a whole host of benefits and working many lower-body and posterior-chain muscles, it's a tried-and-tested favourite.
'Romanian deadlifts are probably my favourite movement to programme and to do myself,' says Jake van't Hoff, founder and coach at Beyond Fitness Coaching. 'When done correctly, the exercise is a phenomenal glute movement, hits your hamstrings really well and builds fantastic overall strength.'
One of the major advantages is that you can do it as part of a home workout, since all you need are a pair of dumbbells. Here's everything you need to know about the Romanian deadlift, including how to perfect your RDL form, common mistakes, and the difference between a Romanian and conventional deadlift.
Which muscles does a Romanian deadlift work?
RDLs work the entire posterior chain (all the muscles that run along the back of your body), including:
Lower back
Glutes
Hamstrings
Core
Gallant Adjustable 20kg Dumbbells Set
Hex Dumbbell 10kg
SONGMICS Hex Dumbbells Set
UMI. by Amazon - Neoprene Dumbbell (2 x 2KG)
SONGMICS Women's Set of Dumbbells
Adjustable 20kg Dumbbells
Umi Neoprene 1kg Dumbbells
PROIRON Neoprene 4kg Dumbbells
What are the benefits of Romanian deadlifts?
Works the core and lower body at the same time
Safe for people with lower back pain
Builds strength for other workouts (running, walking, etc.)
Can be done with a range of equipment
Great way to master the hip hinge
Can be incorporated as part of both push and pull workouts
'One of the main benefits of a Romanian deadlift is that it is a simple and effective exercise that helps strengthen both the core and the lower body with one swift movement,' says David Wiener, a training specialist at AI-based fitness app Freeletics.
They're also a solid gateway to many other exercises, Van't Hoff says. 'RDLs are what’s known as a hip hinge movement (pushing your bum back). It's a motion you need to master for a range of other exercises, including a number of deadlift variations. Once you’ve nailed RDL form, the rest flow from there.' It comes down to progressive overload; start with the standard RDL, then progress by trying more advanced variations.
If you're one of the folks who struggle with back niggles, Romanian deadlifts are a good option, Wiener says. 'Romanian deadlifts are one of the safest options for people who experience lower back pain, as they offer support and a way to strengthen your back muscles.'
'Many people rely on powerful hip extensions for workouts like running, and this is the reason Romanian deadlifts are so popular: they can increase strength in all of the muscles involved in this movement and even help resist injury caused by lower back stress.'
RDL form: how to do a Romanian deadlift properly
Begin by standing with your feet hip-width apart and knees slightly bent. Hold one dumbbell in each hand, and place them in front of hips with palms facing thighs.
Keeping your spine in a neutral position and squeezing the shoulder blades, start sending the hips back. 'My favourite cue for nailing this movement is imagining you want to close a draw behind you with your bum,' Van't Hoff says.
Keeping the dumbbells close to your body, lower them down so they are in front of your shins. Once they pass the knees, do not allow the hips to sink further.
Maintain a neutral spine and drive through heels to fully extend hips and knees, squeezing glutes at the top.
3 common form mistakes to look out for
According to Wiener, there are some common places you might come unstuck with the Romanian deadlift. Fortunately, he's here to problem-solve before you even get started. Mega.
1. You're hunching your back
The problem: Hunching your back as you lower the weight down can cause injury and isolates the wrong muscles.
The fix: Engage your core to actively straighten your back for an all-around more effective move.'
2. You're using momentum
The problem: The more momentum you have, the less force you'll need to lift a load. This means swinging your body into each rep means you’re not performing the move correctly.
The fix: By slowing each movement down, you'll feel it in all the right places.
This is something to keep in mind if you practice RDL drop sets - don't get carried away with speed, no matter how tired you are.
3. You're holding the dumbbells incorrectly
The problem: Incorrect or inadequate grip on the dumbbells.
The fix: To make sure you are holding the dumbbells correctly, wrap your thumb underneath the grip with your fingers over it, and keep your wrists as straight as possible throughout the exercise.
What's the difference between a deadlift and a Romanian deadlift?
Five points to Gryffindor if you know Romanian deadlifts aren't the only type you can do. While the movement patterns and muscle targets of Romanian and regular deadlifts are fairly similar, there are a few key differences:
Starting position. Deadlifts start with the weight (usually a barbell) on the floor, while RDLs ideally start in an upright position.
Knee bend. 'A regular deadlift allows for more of a knee bend and therefore involves the quads more,' Van't Hoff says. RDLs, on the other hand, call for soft but not bent knees. 'The move is almost entirely driven by that hip hinge.'
Torso angle. Regular deadlifts usually require a more upright torso (roughly 45 degrees to the floor for most). In an RDL, your torso will generally end up almost parallel to the floor at the bottom of the move.
Glute activation. 'RDLs are more glute and hamstring-dominant than regular deadlifts. A regular deadlift still works those muscles, but to a slightly lesser degree.'
Does that mean RDLs are better than regular deadlifts?
Nope – we're talking six of one and half a dozen of the other here. 'I’d argue both RDLs and deadlifts are as hard as each other and similarly challenging to learn,' Van't Hoff says.
'Provided you use a weight that feels challenging for both, they’re as equally as beneficial when it comes to building strength and endurance in the posterior chain.'
Before you try: There is no specific group of people who shouldn’t perform a Romanian deadlift, but if you are new to weight lifting, it is advisable to get advice from a qualified trainer to make sure your form is correct.
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