How To Do Romanian Deadlift?
Whether a fitness enthusiast or a once-a-week gym goer, you must know about deadlifts. Deadlifts are one of the most common strength training exercises you will see people do at the gym or on social media. Deadlifts are what the entire sport of weightlifting is about. However, what if we told you that there is another type of deadlift that is slightly different and helps to target specific areas that regular deadlifts don’t? Well, it’s true, and it is called the Romanian deadlift! Let us know a bit more about this today!
Table of Contents
How to Warm Up for the Romanian Deadlift
Every high-intensity routine deserves a fitting warmup so the muscles do not go into sudden shock. Since this deadlift type is more intensive than usual, you can use these specialized rep routines to avoid any sudden sprain:
Deep Goblet Squat
The deep goblet squat is very similar to how you would perform a standard deadlift. You can use an additional weight or use your body weight. Repeat for 10-20 times.
Hip Airplane
Stand on one foot, extend the other to the maximum, and keep it straight. Think of it as doing a single-leg Romanian deadlift without the weight! Lean forward wholly and stretch out your arms to hold the balance. Hold the position for as long as possible and repeat with the other leg. Repeat ten times! These are designed to exert pressure on precisely those points that the Romanian deadlift exercises. You can also perform everyday warmup routines along with these for the best results!
How to Do the Romanian Deadlift
Now that you are all warmed up, this is how you perform the Romanian Deadlift exercise:
- Get Set Up
Start by loading up the weight that you want to lift. While doing this, keep your feet apart till your shoulders and your toes face the weight. Lower your shoulders a bit towards the barbell and keep your arms loose. This will help you freeze your neck and avoid any spinal pain.
- Bend Down and Lift the Bar
Once your form is correct, you can squat and place your hands on the barbell. Keep your arms slightly more extended than your shoulder width for better grip and strength. Once you lift, move a few steps back and retain your posture. Consider this a warmup for the real deal!
- Control the Eccentric Phase
Now comes the tricky part! Extend your hips to the maximum point and keep your back completely straight. If you do it right, you will feel your hamstrings and your back engage.
- Lift with the Hips and Hamstrings
Once you can feel the pressure on your hamstrings and the barbell is close to your knee level, rise and keep the barbell close to your body.
- Achieve Full Hip Extension
Fully lift your torso and flex all the muscles from your buttocks to your back. If you have done this right, you will feel the pressure pass all along the glutes. Repeat ten times at first before moving on to a higher number!
Benefits of the Romanian Deadlift
Take a look at the Romanian Deadlift benefits that are not possible with any other exercise:
- Improved Hamstring Mass
If your hamstrings are what you plan to develop, this exercise is just the thing for that. It was explicitly designed to exert pressure on that part, so you should be in good shape! You will feel enhanced growth in the area within a few weeks of exercise.
- Increased Back Strength
In addition to the hamstrings, the Romanian Deadlift form also helps to strengthen your back and give it the proper alignment and posture.
- Enhanced Athleticism
The Romanian deadlift helps to promote a more athletic body form. Trainers can get a full body workout when they combine this routine with other regimes.
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Romanian Deadlift Variations
Take a look at some of the variations you can introduce with this exercise format:
- Dumbbell Romanian Deadlift
Performing a Romanian Deadlift with dumbbells helps to add some weight to the routine and exert more pressure. You can try this once you have mastered the technique without any weights.
- Kettlebell Romanian Deadlift
A Romanian kettlebell deadlift is another variation you can introduce to bring in some added exertion on your core muscles and back.
- Single Leg (Unilateral) Romanian Deadlift
Like your warmup, you can perform this with a kettlebell for the best results. Use the same technique: stand up on one leg alone and extend the other to the max!
- Snatch Grip Romanian Deadlift
This is performed exactly as the standard Romanian deadlift, except the arms are extended to the snatch-grip width as regular deadlifts. It helps to enhance grip strength in addition to exercising the back.
What’s the Difference Between a Deadlift and a Romanian Deadlift?
The differences between the two are:
- Traditional deadlifts touch the floor between reps, but Romanian ones do not.
- In a Romanian deadlift, the legs stay straight, and the knees do not travel over the toes. In traditional deadlifts, they are allowed to do so.
- Your hips are much higher in the Romanian one than in the traditional type.
Romanian Deadlift Sets and Reps
Make your Romanian Deadlift workout program part of a more extensive routine. Perform ten reps at first with perfect form, and then go for a higher rep number. Do it between other reps and exercises to achieve a complete body workout. Remember that this is meant to exercise specific parts of your body and not the whole!
Who Should Do the Romanian Deadlift?
If you are a strength trainer or CrossFit trainer, a Romanian deadlift can easily fit into your routine. If you are a low-intensity trainer, you can perform this deadlift for increased outcomes. It is doable by anyone looking to strengthen their core and leg muscles!
Romanian Deadlift Alternatives
If this deadlift is not your cup of tea, you can efficiently perform these alternatives for similar results:
- Barbell, Good Morning
- Reverse Hyperextension
- Glute Ham Raise
- Nordic Hamstring Curl
Safety Tips / Instructions for Romanian Deadlift
Follow these simple steps to avoid any injury during your Romanian deadlift routine:
- Start your routine with a warmup.
- Always use lifting straps when lifting
- Choose the right shoes for better grip
- Follow the proper form and maintain your posture
Take away
That was all about the Romanian deadlift and how you can do this specialized exercise, too! If you wish to read more exciting content on fitness and health, this is the place to be. We bring you the best information on lifestyle, travel, and much more! Have a healthy and happy life, and keep rocking!
