Romanian deadlift: difference between deadlift and Romanian deadlift: Everything you need to know

Are you tempted by the exercise of the Romanian deadlift or contemplating the difference between deadlift and Romanian deadlift? Whether you’re a runner or a powerlifter, everyone can benefit from incorporating this move into a regular workout routine. It helps build muscles along the posterior chain , which includes the hamstrings and glutes.

It also helps to improve hip mobility and flexibility, as well as unlock faulty movement patterns, which will reduce the risk of injury. In this article, you’ll find out everything you need to know about the Romanian deadlift.

The Benefits of the Romanian Deadlift

The Romanian deadlift is particularly useful for improving posture, as it “lowers” ​​The shoulders are stabilized by anchoring your lats (a large muscle at the back of your body) down and back. People who find it difficult to engage their core when lifting heavy weights will also find that the Romanian deadlift requires them to strengthen their abs to avoid arching or rounding their lower back, which is why it is also an excellent core stabilizing movement .

Unlike the conventional deadlift , you perform the Romanian deadlift with only a slight bend in the knees. The stiffer leg position in the Romanian deadlift puts more stress on the hamstrings than the traditional deadlift.

Plus, because the Romanian deadlift relies heavily on hip movement with a neutral spine, it also helps you build a stronger connection between your upper and lower body. Romanian deadlifts increase hip strength, power, range of motion and core strength. By keeping your core engaged, you are able to maintain alignment of your hips and shoulders as you move up and down during the exercise.

How to do a Romanian deadlift?

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Mastering the Romanian deadlift takes some practice, so we recommend beginners focus on their hip flexibility : bend over at the hips , with your spine straight.

Your hip joint should ensure that your neck and back stay aligned in an upright position. It’s also helpful to work on touching your toes and stretching your hamstrings .

We also recommend that you practice the good morning exercise using a light bar or dumbbell and do single-leg Romanian deadlifts with no weights or light weights to strengthen both sides of the body before incorporating the deadlift. Romanian land with a heavy bar.

Movement

Once you’ve mastered proper form and know how to properly move your hip, it’s time to add Romanian deadlifts to your workout routine . Here’s how :

• Stand with your feet hip-width apart with a slight bend in the knees and a barbell placed in front of you.
  
• Bend forward at the hips, keeping your spine long and straight as your torso hits the floor. Grab the bar with both hands shoulder-width apart, locking your shoulders back and down to secure your spine and strengthen your abs. Look down and slightly forward to align your neck with the rest of your back and avoid hyperextension.
  
• Squeeze your glutes, hamstrings, and core and press your feet into the floor to stand straight, lifting the weight up to about the top of your thighs. Squeeze your glutes and lock your hips at the top.
  
• Repeat the movement, lowering the weight somewhere between your knees and toes (depending on your flexibility), keeping your torso parallel to the ground while maintaining a flat back, a slight bend in the knees, and an engaged core.

3 Romanian Deadlift Mistakes You Shouldn’t Make

Not keeping your back flat

Be careful not to hang too far at the hips (or lean too far forward). Do not exceed 90 degrees. Stop the movement with a flat back, with your torso parallel to the floor.

Excessive articulation at the hips can cause the back to round and the knees to bend, which can therefore lead to injury from improper execution of the Romanian deadlift .

Not keeping a neutral spine.

An important form tip to keep in mind when doing the Romanian deadlift is to focus your gaze about 60 cm in front of you throughout the lift. Since the Romanian deadlift is called a stiff-legged deadlift, also consider keeping a stiff, straight neck.

Do the exercise with your chest high as the torso and shoulders drop, and raise your arms at the same time with the barbell to keep the shoulders from rounding forward.

Keeping the bar too far from your body

During the rising phase, engage your glutes and core as hard as you can. If you let go of your back or abs, your back will begin to round.

Positioning the bar close to the body will help avoid this rounding: chances are that the further the bar is from the body, the more likely you are to round your back during the Romanian deadlift , but keep the bar closer you will rather activate your lats.

3 Romanian Deadlift Variations to Try

Sumo Deadlift (Sumo Deadlift vs. Romanian Deadlift) Is sumo deadlifting better for your back?

The sumo deadlift uses a wider stance, which means you may be able to lift more weight . This particular move is good for the back, especially for those coming back from an injury or starting fresh with a strength training program .

Stand with your feet hip-width apart, toes pointing slightly outward. Lean your torso forward at the hips, keeping your spine long. With a barbell in front of you on the floor, grasp it with both hands shoulder-width apart (arms inside the legs), hooking your shoulders back and down to secure your spine and strengthen your heart. Make sure to align your neck with the rest of your back to avoid hyperextension.

Next, tighten your glutes, hamstrings, and core and push your feet up to get back up. Squeeze your glutes and lock your hips at the top. Then lower the weight between your knees and toes, maintaining a flat back, and repeat.

Romanian Single Leg Deadlift

This exercise challenges the core and isolates one side of the body with a heavy load, which can help strengthen body alignment while correcting imbalances between the left and right sides. Stand with your weight on your right leg and hold a kettlebell (or dumbbell) in your left hand. Pull your shoulders back and down to strengthen your abs and keep your chest proud.

Pressing your right foot firmly into the floor and maintaining a slight bend in your right knee, lean your torso forward at hip level as you lift your extended left leg behind you. You should maintain a straight line from the shoulders to the left heel.

Squeeze your glutes and core to help maintain your balance and stop when your body is parallel to the floor. Step on your right foot and send your hips forward to pull yourself up. Repeat, then switch sides.

Wide Grip Romanian Deadlift

With this variation of the Romanian deadlift , you use the same hip flexibility mechanics, but hold the bar with a wider grip. This requires more dorsal and abdominal activation . Stand with your feet hip-width apart with a slight bend in your knees.

Lean your torso forward at the hips, keeping your spine long. With a barbell in front of you, grasp it with both hands wider than shoulder-width apart, locking your shoulders back and down to secure your spine and strengthen your core . Be sure to align your neck with the rest of your back to avoid hyperextension .

Next, tighten your glutes, hamstrings, and core, and push your feet back up, pulling the weight up to about the top of your thighs. Squeeze your glutes and lock your hips. Then lower the weight between your knees and toes, maintaining a flat back, and repeat.

Summary: The Romanian Deadlift

The Romanian deadlift is a fairly advanced movement, so doing different variations of the exercise will help you build the mobility, coordination, and strength to master it.

By using different grips and isolating specific muscles, the following Romanian deadlift exercises strengthen the back of the body in new ways. It remains a very good exercise to develop abdominal muscles and strengthen the lower body. And you, follower of the Romanian deadlift?