Romanian Deadlift - Learn the basics!

The romanian deadlift is an exercise can that be utilised for multiple reason and ways to help you get the best out of training. Unlike the typical deadlift - it has a greater emphasis on training the hamstrings, the hip hinge mechanic and also requires little to no weight to be done correctly and effectively.

Prefer to watch? See the video below:

The romanian deadlift requires the hip hinge mechanic which helps you reduce the amount of tension on your lower back and also utiilise the stretch of the hamstrings for greater affect. Why do I use this?

Like all good tools - it can be utilised for different affects and reasons to create different results. Just to list a few of the reasons why we use the romanian deadlift (RDL) include:

1) Reducing risk of injury of Knees in field based sports

2) Lengthening/strengthening the hamstrings at the same time

3) Increasing confidence in bending and rehabilitation lower back injuries.

Things to look out for when you deadlift include:

1) The stance of the feet -it should be straight and under the hips or shoulders

2) Arm grip should be as close to dead straight

3) The money maker, being able to hip hinge effectively and not have a slump in the lower back. Be sure to watch the video and take advantage of the dowel drill and keep all 3 points of contact in the hip hinge mechanic

4) Breathing - you don’t want to go down without bracing. Take a breath from your mouth and keep the core tight!

Sean Koh

Exercise Physiologist, Exercise Scientist, Personal Trainer & Strength Coach

Post Graduate Diploma (Exercise Physiology) & B.Sc. (Exercise, Sports & Rehabilitation)