How To Do Romanian Deadlifts + Programming Tips
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- čas přidán 11. 07. 2024
- Learn how to Romanian Deadlift (RDL) to grow your hamstrings, glutes, and hip extensors and rehab & strengthen your lower back. Compared to the full deadlift, it involves much less knee extension (stress the quadriceps less).
A conventional deadlift starts from a dead stop-that’s how it gets its name-from the floor. The Romanian deadlift starts from the rack at about the height of your midthigh. You take the bar out of the rack, step back, unlock your knees slightly, and bend at the hips to slide the bar down your legs. The range of motion will depend on the lifter’s ability to maintain a rigid back without bending the knees. At some point, the hamstrings reach their full extension. Going farther down will require either bending the knees or flexing the lower back, neither of which should be allowed. From the bottom, the lifter will slide the bar back up the legs and return to the starting position. At no point during the RDL does the lifter set the bar down.
-Start from the rack: set the bar between the top of your knee & mid-thigh
-Make sure the space around the rack si clear
-Take a standard deadlift grip
-Instead of a hook grip or mixed grip, use straps for the Romanian deadlift
-Take a deadlift stance, set your back, and lift the bar out of the rack
-Take 2 steps back to clear the rack & assume a deadlift stance: feet directly under your hips, toes pointed slightly outward
-Send your hips back & slide the bar down your legs
-Think "hinge" at the hips while maintaining the slight knee bend & without unlocking your back or rounding your shoulders
-When your hamstrings are fully stretched, squeeze your glutes & fire back up to the starting position
Useful Cues:
-FREEZE YOUR KNEES as you slide the bar down your legs
-Stick your butt out & ACTIVELY SQUEEZE your lower back
-Keep your CHEST UP like you are trying to aim it at the wall in front of you
The two most common errors in the RDL are (1) bending your knees during the descent and (2) unlocking or rounding your back. Both of these errors come from the lifter’s attempt to force a bigger range of motion than the hamstrings are keen to allow.
The bottom of the RDL is extremely tight for the hamstrings. Some people believe that they should reach a certain point on their shin or close to the ground. The RDL is different from, say, the squat, which has a clearly defined range of motion to be considered valid. The range of motion for the RDL is defined by hamstring extensibility.
Your knees should be unlocked at the top but not by much. Think of a “soft bend” in your knees. Once slightly unlocked, your knees should not move until you are ready to re-rack the bar. If, as you descend, you bend your knees, you will be able to reach farther down, but you will be taking the focus off your hip extensors, which is the point of the lift.
Similarly, as you reach the bottom of the lift, assuming your knees aren’t bending, your hamstrings and back should be very tight. If you continue to descend, and you suddenly feel relief in those areas, then you have unlocked your back. Both of these errors can be difficult to identify while you are lifting. Remember that tightness trumps range of motion for this lift.
Not a form error, but often a mistake, is the failure to use straps on this lift. Having to unrack the bar, walk it out of the rack, perform an entire set, and walk it back into the rack can only be done at relatively light loads without straps. Sets of RDLs will punish your thumbs if you hook grip and should not be performed with a mixed grip.
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0:00 Why Do Them?
1:18 Differences with Regular Deadlift
2:21 Proper Form
3:17 Range of Motion
4:16 More Technique Tips
5:00 Programming + Low Back Rehab & Extension --------------
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How many times a week should someone do these?
@@Justs99171 It depends on how you're using them and where you are in your training.
If--for some reason--you're using these to replace deadlifts (can't have heavy weights touch the floor) then I'd recommend twice a week.
If you're using these a supplemental lift to add stress to the deadlift, I'd recommend once a week.
@@BarbellLogic ok Thanks ... how many reps and sets should I do? I suppose I have a dual purpose. I'm replacing deadlifts and also targeting my hamstrings. I've been doing barbell squats, Romanian deadlifts, and quad extensions in the same day.
@@Justs99171 That sounds just fine.
It's hard to give a blanket rule for something like this, but starting at 3x5 would be fine. You can either intensify and eventually decrease reps--3x5 to 5x3, or you can add weight until it gets too hard, then decrease weight and increase volume--eg to 3x6.
This is such a good tutorial ❤ really helpful for newbies like me 😊
This is one of the most helpful explanation videos that I've seen, honestly. Short, logical, to the point, with no unneeded crap. I'm a personal trainer myself and I can appreciate how hard it is sometimes to explain complicated movements to someone without making the explanation overwhelming. Very impressed :). Thank you. You got yourself a subscriber.
Thanks man.
Used these with a couple of my athletes, one dealing w/ hamstring rehab, the other w/ chronic low back tweaks. helpful in both circumstances. In fact, the low back athlete, who refused to DL) was able to set multiple school records by the end of the season after incorporating RDL's through the pre-season and first half of the season (pr'd triple jump by almost 2 feet)
This video explained it perfectly. Ty! I can’t wait to apply this for my morning workout.
I have watched other videos comparing deadlifts and rdls but this is the first one that actually helped me understand!
Perfect form, perfect explaination
Great video! Thanks!
thanks. Great explanation. can't wait to add these in !! I'm a runner and also weak boots and hip so I'm excited to see what these do
Excellent - we hope these help!
One of my favorite ham and glutes lift! Great example of correct form.
The perfect RDL :)
This is a great video!
We've also got Gym Shorts RDL video coming out this Friday as well! Thanks for the kind words.
Well explained; thank you instructor
Glad it was helpful!
Niki! Use our words!
Greetings from Romania.
Greetings
Rdl and seated good morning kneesovertoesguy style healed my back.
Power!
Super helpful.
Well thank you!
🇹🇩 România!
Nice, thank you!
Nicki can't stop talking today.
I do them, but not every block. 6 to 8 reps. No straps. It is a grip killer. First week is really hard as they dont feel natural. Great for teaching lockout to. One thing i find is because they are slower, therefore alonger excercise you have to fight urge to put weight down. I agree 3 sets max. Its a great variation and builds strenght for sure. So another great tutorial.
That will torch your grip!
Nikki is strong AF! Your strength and physique inspire women...and my wife!
We are so glad to hear this! Thank you!
this guy is amazing. where i can get one tank top with the inscription "barbell logic" ? thanks!
From our merch store! We're having a sale right now, too: barbell-logic.com/offers/
Niki is super jacked!
Truth
Vlad would be proud.
Thanks for the info. Also Nikki is knockout.
Well Nikolaj is all kinds of gorgeous.
Simp
That woman looks very very very attractive just look at that face smile 🙂
meh
Yes she is RDG.
Nicolai or Nicolae is a male name in romanian language 😂 That is why she was laughing. For a woman, the name is : Nicoleta or Niculina
Great Vid mate, would you recommend RDL over straight leg dead?
Hmm, we actually have a video comparing the 2 here: czcams.com/video/USpmiOk61Ek/video.html
That being said, they're both good. Some people have trouble setting their low back for an SLDL. You can always do one for awhile, then move to other.
Is this useful just to mix up with normal deadlifts when I'm stagnating? I haven't been able to raise my deadlift weight in years even tho I train consistently and count macros.
We would potentially add these IN ADDITION TO but not replace the deadlift. You might need to do a more complicated block program.
RDL's good for sciatic pain?
Thanks guys! As a supplemental to the DL - what's a good starting % of 1RM for 3 x 6-8 of the RDL?
Kevin Stutler Probably ~35% of 1RM Deadlift and work up from there.
BARBLOG
What is the music in the background?
I first learned this lift many years ago when I was competing, snatch and clean & jerk. I love it. I have a couple of questions, why squat first THEN RDL's? I do opposite of that on leg/glute day. I do rdl's 3-4 workout days a week. I do 3-4 sets of 10-15 reps at 95 pounds or 135 pounds. Should I do fewer reps, 6-8, and bump my weight up? What would you recommend? Thanks!
It depends on your goals! We are training for strength here, so we use squats to build the most amount of strength and RDLs as an accessory exercise.
Should we use the valsalva maneuver for this exercise?
Yep
I had sciatica for about 2 weeks and thought I was dying, the pain was unbearable. When pain went away I went to dr and did MRI so he said i had 2 buldging disk on lower back and that was about 10 years ago. I have not done squats any more but being doing conventional deadlifts, rowing, kettlebell swings etc...but lately my back is being more sore dhan usual. so I am selling rower cause they told me it was bad for my back so I got me echo airdyne bike..anyway do u think RDL are better for my back? Thank u
Ok thank u
Could I add these as a warm-up?
Hi Daniel. If you mean as part of a general, full-body warm-up where you do 15-20 RDLs with just a barbell, I'd say go ahead. If your question is about using the RDL during increasingly heavier warm-up sets to then perfom another hip hinge movement, I wouldn't recommend such approach. If your goal is to overload the RDL, sure. But if the goal in that particular training session is to overload a conventional DL, then warm-up with a conventional style. Warm up the muscles in the angles and leverages that will have the greatest carry-over to what you are about to do. Besides, don't underestimate the opportunity that warm-up sets provide to ingrain a specific movement pattern with low intensity. I hope this helps. Keep it up, Daniel 💪🦵
@@FacePullTiToX Thank you for the reply
The whole reason I'm doing RDLs is that I can't go below my knees with my back in extension. Saying I absolutely have to go below the knees is not really a helpful condition here. My hamstrings are way way way way too tight.
Then don't go below your knees...we're defining depth for most people. Just don't go below your knees, it's fine.
I use straps for rdl but still struggle to hold the weight for 8 reps, often having to drop the barbell. Am I doing something wrong? Thanks.
Are you squeezing and really gripping the bar, even with straps? It's important to pretend like the straps aren't there.
Hi Willow! 2 questions. 1) Are you using the straps correctly?, 2) Have you considered lowering the weight slightly (10-15%)? If you answer question #1 with a yes, then you have identified the weak link in the chain. Address your grip endurance strength with other exercises in the next mesocycle and after a few weeks/months, test your RLDs with the same weight that made you drop the barbell. I hope this helps. Keep it up, Willow 🦵💪
Is it okay to use a switch grip on this movement?
Alternating grip? We'd recommend using straps + double overhand.
Dreaded imbalances
I started doing these recently and I underestimated them lol The next day my hamstrings and glutes were on fire so bad I had to go sideways up my steps hahaha
Yess these will make the hammies really sore!
Just done these three days ago, still feeling it in my glutes lmao
@@TheKondinho haha they are awesome to include in your routine. Not sure if this is normal, but I can deadlift 300 conventional but with Romanians i'm only doing 275.
MAC Outdoors they’re incredible. I’m fairly new with weightlifting. Been lifting for just under 2 months now, so I’m not as strong as you, but man the Romanian deadlifts are here to stay within my leg days
@@TheKondinho You will get there just keep at it. Its not a race its a marathon! Go heavy and then keep progressing and master the form for each lift and you'll be amazed on how your body changes.
The moment the barbell reach my knee my back is starting to round. I can't even reach min range of motion.
Start there and practice. You will progress. Have you tried Superman exercises to help practice low back extension?
Prabhu how old are you?
The problem is rdls leave me sore for 5 days
Ahahah true, nothing leave you sore as Rdl
condition!!!!
Do them more.
Yeahh. I hate them. Rdls and goodmorning are the worst. After squat high volume doing rdls. My quads doms relief in 2 days. My hams and glutes doms last more than 5 years
If it leaves you sore that long you did to much volume or weight. I lift weights every day full body. Sets of 5 for isolations, sets of 3 for the most taxing compounds, sets of 15 for lighter exercises. Also do you warm up before you lift?
Are Romanian DL and Stiff legged Dl the same?
No they are not. Stay tuned for a stiff legged DL video.
There are small almost no differences!
But why is my back/shoulder blade area sore the day after doing these?
Are you squeezing your shoulder blades together at the lockout of each rep?
HI Jeanette. Your shoulder blade area/upper back is sore the next day because those muscles are performing a very long isometric contraction to maintain scapula retraction throuhout the set. This area is generally sore the day after (gone after 24-36 hours), as well as the lower back and hamstrings (the last muscle group takes 2-3 days for soreness to dissipate). Very normal. My clients love RDL's! I hope this answers your quesiton :) 💪🦵
Only lower back for me every time I do them, very little hamstring
Sounds like you may be having trouble with back extension then.
@@BarbellLogic how can you fix this because I feel a burning sensation when I do this as well 😢
@@marlenerodriguez9870 Well, you MAY want to get that checked out. It certainly depends where & what this burning sensation is.
i‘ve learned to move the shoulders backward when you reach the top of the deadlift.
Is this okay?
You mean retract your scapula? Or pull your shoulders back and push your chest forward in a "Superman" position?
Barbell Logic, exactly. pull the shoulders back and end up in a „superman“ position.
@@stevenfischer9323 Making a big Superman chest is exactly what you need to do.
Barbell Logic thank you for the advice.
@@BarbellLogic hmm when i brace i was told to pull in air into the bottom part/obliques not the chest, and then push the abs down onto each other. When i do this if i push chest forward in a "Superman" my abs are no longer onto each other. Is this ok? or are my doing something wrong here?
if you want your hamstrings to feel like they are going to tear off the bone try doing these with a snatch grip and stiff legs.
and from a deficit
Blindfolded
with a pulled hamstring.
with a midget on your back choking you
@@brendon2462 these comments are ridiculous.
Nikki has so much natural beauty
I came for the thumbnail
I also came
or known as the good ole stiff leg deadlift
Stiff leg deadlift is actually slightly different, where it starts from the bottom, but you have higher hips than in a normal deadlift.
My hamstrings are so tight, if I lower the bar to my knee, my back starts to round.
Go get a massage. Did wonders for my whole body, i walked differently, and felt like a million bucks.
minute 3:30-4:10 & 7:10-7:15 -- ROM increases over time. and since the knees are hinging slightly rather than fully locked out, there is a little wiggle room for the hamstrings to compensate. One can video the lift and track ROM set to set and session to session over time.
then just go above the knee, they say "you must bla bla bla" but I have the same problem so I dont go lower for now. It is ok
Videos where one person does all the talking and the other one just stands there like they don't want to be there. I really have those kinds of videos.
RDL is the best but it’s a killer
Hiiii
Couldn't agree more :) I love RDL's 🦵
Bro, do you even lift?
Yes
Nicholi is um, super hot
Cat back lol
I dont agree that it should g obelow the knee. I have really tight harmstrings and if I do that I lose extension in the lower back
If you hammies are tight then don't go below your knees :) I am very flex and I can which for me is very effective. Never do beyond what YOUR body will tolerate :)
Sounds like a personal problem
Yes, and that person intends to do RDLs, so...@@Beeftitan
silly boys. Romanian Deadlifts are for girls too!