The Romanian Deadlift is a basic exercise that works and builds size in the hamstrings, it adds thickness to the middle and upper thigh and also works the posterior chain. If you are serious about building big and strong legs, you should definitely consider adding the Romanian Deadlift (RDL) to your workout routine.
Experienced athletes recommend doing 3-4 sets of 8-10 reps of the RDL after squats and leg press.
Execution of the Romanian deadlift
- Step to the bar so that your ankle is just touching the bar. Your feet should be about shoulder width apart.
- Grab the bar with an overhand grip
- Get the bar up in a deadlift position ( this is going to be your start position)
- While pushing your hips backwards with your knees slightly bent, lower the bar until your torso is parallel to the floor.
- Get back up to the starting position by gliding the bar along the legs
Your lower back needs to be straight throughout the movement. Your shoulders should not be rounded, but slightly pulled back. Your hamstrings should feel really stretched in the lowest position. The arms should be straight. The knees should be only slightly bent so that they allow for the hamstrings to stretch.
This kind of a deadlift was brought by Romanian weightlifters, who once reigned supreme in weightlifting.
The main difference with the classic deadlift is the limited amplitude of movement (the bar falls no lower than mid-calf). This reduces the load on the lower back. You can do a lot of reps, without the risk of injury of the lower spine.
However, trainees often do common mistakes that reduce the effectiveness of the exercise and increase the risk of injury. Beginners often lower the bar perpendicular to the floor. It is important to glide the bar as close as you can to the legs. This allows you to redirect the load from the waist to targeted leg muscles.