In our previous article, we introduced the Romanian deadlift exercise, addressing the muscle groups it targets, its benefits, the different types of RDL exercises, and how to incorporate them into your workout routine based on your physique goals. To recap, RDLs strengthen your lower body, specifically your lower back, hamstrings, and buttocks. But now that you are familiar with this exercise, let’s move on to the proper way to execute the Romanian deadlift to help you optimize your movements and get closer to your dream physique.
How to Do the Variations of the Romanian Deadlift
To execute a typical Romanian deadlift, start with your feet aligned with your hips, holding your weights in front of your thighs. Then, move your hips backward while keeping your knees above your heels; make sure to keep your shoulder blades pulled toward one another and your head straightened. You would know that you are doing the proper form and movement when you feel the stretch in your hamstrings as you lower your weights below your knees, sending your hips forward to the starting position.
You should know though that there are different proper forms and movements for each variation of the Romanian deadlift:
The Dumbbell RDL
Suggesting by the name itself, you will need two dumbbells to do this exercise. This movement focuses on the hamstrings, groin, and glutes. Here’s how to practice the dumbbell RDL:
- Your starting point should be standing in an athletic position with feet and hips to shoulder width and dumbbells in each hand in front of your thighs, palms toward your body.
- Hinge your hips and lower the dumbbells at maximum range where you can still maintain good posture, and slightly bend your knees. You should be able to feel the stretch in your hamstrings.
- Return to your starting position by moving your hips forward, driving through your heels, and keeping your glutes engaged. Make sure to keep your back straight.
You should do a range of 3-4 sets with 8-12 reps, maintaining control and proper form.
Single-Leg RDL
For the single-leg RDL, you will need either a dumbbell or a kettlebell to execute this movement. Choose the equipment that best aligns with your comfort, balance, and muscle emphasis. You would want to use a dumbbell if you want a more controlled and evened-out weight distribution, whereas a kettlebell for enhanced core engagement and grip strength. The single-leg RDL targets your hamstrings, glutes, and core, keeping your lower back engaged and stabilizing your ankles and hips. To do this exercise, follow these steps accordingly:
- Grab the equipment of your choice at arm’s length in front of your thighs.
- Then, hinge your hips and lower your abs, making them parallel to the floor, and stretch one leg out behind you with your toes pointing downward. Lower your dumbbell or kettlebell towards the ground using the hand opposite to the leg you raised.
- Go back to your starting position by moving your raised leg forward without touching the floor, and you can count that as one rep.
Ideally, you should be able to do 3-4 sets of 8-12 reps per leg, maintaining control, balance, and proper form over increasing your weights.
Trap Bar RDL
As discussed in our previous article, the trap bar RDL is quite similar to the barbell RDL, except the equipment used in performing this exercise is the trap (hex) bar. Here’s how you can do this:
- Your starting position should be by standing inside the trap bar, gripping the neutral handles, feet hip-width apart, and knees slightly bent.
- Hinge your hips backward, lowering the bar by your thighs. Make sure to keep your back straight and your core engaged.
- Bring the weight down to the ground until you feel a stretch in your hamstrings, only stopping around mid-shin, or depending on how far your flexibility allows you to lower the bar.
- Finally, drive through your heels to go back to a standing position, keeping your glutes engaged and your spine neutral.
You should aim to perform around 3-4 sets with 6-12 reps of this exercise, depending on your strength and endurance goals.
Must-Do’s During Lifting and Form Tips
In performing this exercise, make sure you do the mandatory practices during lifting, such as warming up to activate your muscles and prevent injuries, maintaining good posture by keeping a neutral spine, engaging your core for stability and support, using proper breathing techniques—inhaling before lifting and exhaling on exertion, and progressing gradually by increasing your weights safely. Also, keep in mind the following RDL form tips:
- Only keep a slight bend in your knees and don’t lock them.
- Always hinge your hips and not lower your back.
- Always lower your weights until you feel a stretch in your hamstrings, but make sure they don’t touch the ground.
- Always drive through your heels and engage your glutes when returning to the starting point of your exercises.
Mistakes to Avoid During Your RDL Exercise
On the other hand, take note of the common mistakes made by others to avoid during your RDL exercises to achieve optimal results:
- Don’t round your back to prevent injuries.
- Do not overbend or lock your knees.
- Do not lower your weights too low, touching the floor.
- Do not lift weights you cannot bear; prioritize form over heavy loads.
Let’s Get Started
If you are committed to your fitness journey and want to strengthen your lower body, reach out to us and let us walk you through your workout routine. Alternatively, you can also check out our programs that can help you with conditioning and strength training!
FAQs
1. How often should I perform RDLs?
You can do RDLs 2-3 times per week, depending on your fitness goals and recovery capacity.
2. What weight should I start with for RDLs?
Start with light to moderate weights, focusing on form first. Gradually increase as you build strength.
3. Why do I feel my lower back working during RDLs?
This may be due to poor hip hinge mechanics or excessive weight. Keep a neutral spine and engage your core.
4. Should my knees bend during an RDL?
Yes, but only slightly. Your knees should stay soft, not locked, without actively bending like in a squat.
5. Can RDLs help with flexibility?
Yes! RDLs improve hamstring flexibility and mobility by lengthening and strengthening the posterior chain.