![]() ![]() Maintaining a good pace, and not completing the movement too quickly, is also important for keeping the pressure off your spine, she says. Taylor recommends starting with just a barbell, or two dumbbells if the bar is too heavy. ![]() ![]() Whether you're doing Romanian deadlifts with a barbell, dumbbell, or kettlebell, it's also important keep the weight close your body (think: right along the front of your shins). You should feel this same "hips back" feeling when you do RDLs. Squeeze your glutes to stand up straight. Keeping your back straight and knees slightly bent, bend forward at the hips and reach your butt backward until it taps the wall. To practice that hip hinge motion, try this drill: stand about six inches away from a wall, facing away from it. The focus in this move is on the hip hinge (aka bending at your hips), so make sure you don't bend too much at the knees, allow your back to arch or round, or bring your chest too far forward. Maintaining a neutral spine is key, and both engaging your core and keeping your shoulders back helps with this. All that said, "working with a professional who can evaluate an individual's flexibility restrictions, strength limitations, and ultimate strength goals can help determine which move is a better fit," Taylor says. For this reason, while both Romanian deadlifts and traditional deadlifts have a place in your routine, RDLs are generally more suitable for beginners. On the other hand, Romanian deadlifts are a little more targeted, likely won't be as heavy in terms of weight lifted, and also have less of a learning curve. You can also work up to lifting really heavy in a traditional deadlift. In terms of muscles worked, both Romanian deadlifts and conventional deadlifts work your hamstrings and glutes however, Romanian deadlifts really emphasize your hamstrings and traditional deadlifts allow your quads (the muscles on the front of your thigh) to do some work, too.īecause so many large muscle groups are working during regular deadlifts, it's considered a compound exercise that has serious potential for strength and power development. Romanian deadlifts are more focused on bending at the hip, whereas conventional deadlifts require you to bend both your hips and knees simultaneously. While these moves both strengthen your posterior chain, they function differently and put emphasis on different muscles.įor one, in Romanian deadlifts, you typically start standing up, holding the weights in front of your thighs with your knees slightly bent with traditional deadlifts, you typically start with the barbell or kettlebell on the ground, and your starting position mimics that of a squat. Lastly, they can also help improve your grip strength, which is a huge functional benefit that complements most gym activities and is even linked to a longer lifespan. ![]() If you do Romanian deadlifts consistently, they can also help maintain posterior chain flexibility, especially in your hamstrings. Learning this motion properly can help you get the most out of other exercises that rely on the hip hinge - such as glute bridges or hip thrusts - and also optimize your movement during other daily activities, like vacuuming and lifting groceries or heavy laundry baskets. One huge perk of the Romanian deadlift (sometimes called RDLs) is that it encourages the hip hinge motion while maintaining a neutral spine - a movement pattern a lot of people don't know how to do. They also activate your core muscles and spinal erectors (the muscles that run alongside your vertebrae) in order to protect your lower spine. Romanian deadlifts target your entire posterior chain (the muscles along the back of your body), but specifically your hamstrings (the muscles along the backs of your thighs) and glutes. Romanian Deadlift: Muscles Worked & Benefits We spoke with Grace Taylor PT, DPT at H&D Park Slope in New York City to learn how to do a Romanian deadlift properly, the difference between Romanian deadlifts and traditional deadlifts, and tips on variations to try. Plus, they're beginner-friendly, and you can do them at home with dumbbells or a kettlebell. This move is a great way to break up the tedium of traditional deadlifts, put extra focus to your hamstrings, and get better at the hip hinge movement. Sick of doing traditional deadlifts? Trying to strengthen your hamstrings? Just love the sound of the acronym RDL? If so, you're going to love Romanian deadlifts. Product credits: POPSUGAR 8lb dumbbells, Halara sports bra, Lululemon leggings, Avre sneakers. Image Source: POPSUGAR Photography / Sam Kang. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |