Fitness Tutorial: Romanian Dead Lift

Get legs of steel with Romanian Dead Lift! Not sure on how to do it properly? Fret not! Gold's Gym Indonesia Program and Development Manager, Nano Oerip, will guide you through it. Read the 411 here!

Romanian dead lift is a variation of dead lift exercise. It differs from the standard dead lift because Romanian dead lift begins from the top. This exercise mainly targets the glutes and hamstring muscles, though the trapezius, abs, and obliques muscles are also worked.
 
Here’s a step-by-step instruction on how to execute the Romanian dead lift:

#1 Grab the barbell off the ground with an overhand grip that’s a little wider than shoulder width.

#2 Initial movement is made by bending the hips, bringing your thighs towards your midsection; ensure lower back is strong and aligned, while maintaining a 15-degree bend on the knees. Make sure your shoulder blade is pulled back towards the mid back while still maintaining a strong natural spine position.

#3 Lower the bar slowly and keep it closely to the thigh as you inhale until it is just below the knee joints or at the maximum comfortable range of motion without compromising the form.

#4 Lift to raise the bar, keeping your core and spine braced and strong. Focus by way of extending and activating the muscles surrounding your hips until you are in an upright standing position.

#5 Move slow and steady while maintaining total control throughout the movement.

#6 Repeat the movements until you are finished with the suggested amount of repetitions.


KEY FOCUS:
Make sure to initiate the movement by the flexion of the hip and extension of the glutes, lower back, and hamstrings area, while maintaining a 15-degree flexion at the knee, natural spine position and retraction of the shoulder. Focus on getting the correct form rather than the weight of the bar.


COMMON MISTAKES:
Most mistakes done are related to poor execution and  posture that will affect the whole exercise. Typical mistakes during the lifting movement are as follow:

#1 Rounding of the lower back rather than keeping the core and spine braced and strong throughout execution.

#2 Not maintaining a 15-degree knee flexion, which can cause the stress to be felt at the edge of the hamstring muscles rather than the center of it.

#3 Overextension of the back during rise, which might cause injury.

#4 Movement not synchronized i.e. knee extended before the hips during ascent.



Muscles worked during Romanian Dead Lift.


NOTE:
Keep the bar very close to your body and arms straight throughout the exercise. Make sure you’re pushing your glutes far enough so that you’re working the right hamstring muscles. Your neck should be in a relaxed position, so avoid the tendency to look up while on a bent position.
 
Generally, a set of 5 – 8 repetitions should be enough. Higher reps can be done as long as you’re mindful of the signs of fatigue on your back and you maintain a proper form throughout.
 
 
CAUTION!
Romanian dead lift can cause soreness in hamstring muscles. Hamstrings are more prone to soreness, and due to the high stretching component of this exercise, Romanian dead lift may trigger the soreness easily if done improperly. If you’re just starting the exercise into your routine or you have not done it in a while, start lightly and build your strength from there.
 
This movement is also not recommended for people with lower back problems. Always proceed with utmost caution and extra attention put to your back. Please consult with your local licensed medical and allied health professional and practitioner prior starting and/or beginning any exercise routine for your safety and benefit.