Known to be one of the most amazing exercises for core muscles, glutes, hamstrings, and lower back, Romanian deadlift (aka RDL), is just perfect for enhancing overall strength. One of the best things about including RDL in your workout routine is that it helps in improving mobility as well. Sounds great, right? And, what’s more, it doesn’t even matter whether you are someone looking forward to step-up your workout regime, an athlete, or a seasoned weightlifter, anyone can benefit from this contemporary form of deadlift. It won’t be wrong to say that Romanian deadlift is a perfect tool in your arsenal when it comes to strength training.
So, without further ado, let’s delve into this topic more thoroughly and get to know more about Romanian deadlift, its benefits, how to do it, tips/ tricks, and more.
How to do Romanian Deadlift?
Romanian deadlift is one of those exercises, which can not only be customised as per your needs but can also be performed with limited equipment as well as heavy weights in a gym. This feature makes it absolutely versatile but there are certain ways to perform it right.
So, whether you are performing Romanian deadlift with dumbbells, barbells, or kettlebells, make sure you do it the right way, else it might do more harm than good, especially to your lower back. Given below are the steps for doing the Romanian deadlift with dumbbells.
- At shoulder-width, keep your feet apart from each other and bend your knees. Hold dumbbells in both hands and make sure they are in front of the thighs.
- Slowly bend down and lower the dumbbells without bending your knees. You will feel stretch in hamstrings. Keep your spine flat and dumbbells close to your body.
- Slowly return to the first position and make sure you maintain a proper posture throughout.
While performing this exercise, it is important to not make alignment mistakes, which is why it is vital to know proper form for Romanian deadlift. Start your exercise with a comfortable load, whether it is dumbbells or barbells. Try to increase the weight gradually. This will help your body become accustomed to this technique. Try to engage your core muscles as much as you can as this will help prevent overextending your lower back. In addition, keep your weights close to your body, which will not only activate the lats but also prevent rounding of your back. For maximum effect, keep your core tight and engage glutes.
Romanian Deadlift Benefits
Coming to one of the most important aspects of any exercise program, which is the benefits. There are numerous advantages, which is why it is a staple in the majority of training programs. One of the major benefits of Romanian Deadlift is a boost in hamstring mass and strength. Performing RDL on a regular basis can also help strengthen your lower body. You can also boost your muscular flexibility by incorporating Romanian deadlift into your working regimen.
Romanian Deadlift Tips
By this time, it must be quite clear that if done correctly, Romanian deadlift can work wonders for your body. One of the main Romanian deadlift tips is maintaining proper posture throughout the entire workout. Therefore, it is important to remember:
- Your knees shouldn’t bend much while performing RDL. A slight bend during the start is perfectly fine and should be continued throughout the exercise.
- You should keep your neck aligned. Your eyes should be looking at the floor and not in front.
Conclusion
Romanian deadlifts are simply perfect for your lower body, in addition to boosting strength and toning muscles. RDL is also known for improving hamstring strength, posture, and stance. However, before incorporating Romanian deadlifts into your everyday exercise regime, make sure to develop proper form and learn techniques to avoid any injury. It is also advisable to start with less load.
Now that you are pretty much acquainted with this amazing workout plan, its benefits, and tips on how to get started, what’s stopping you from adding this to your workout routine? Follow the proper techniques and tips, and get ready to witness a super strong lower body!
