In the land of iron, the deadlift is a prolific exercise for building strength in the entire posterior chain, but it is not without its drawbacks. The first drawback is that deadlifts are extremely fatiguing causing large amounts of systemic fatigue sapping even the most seasoned warrior’s strength. Since the deadlift requires warriors to move a mountain's worth of weight by engaging the entire posterior chain and even the quads, it is easy to see why they are so fatiguing. Any warrior who has ever done a heavy set of deadlifts and then needed 4-5 minutes to recover understands this very well. Next, deadlifts are not very good at isolating the hamstrings. The warrior is likely to feel them in their lats or lower back as much as in their hamstrings. Now in rolls the Romanian Deadlift, offering a solution in these troubled times.
Similarities
Posterior Chain Strength
While the RDL is great for targeting those glorious hamstrings, do not misinterpret this as meaning the hamstrings are completely isolated in this movement. Similarly to the conventional deadlift the entire posterior chain is still activated. The difference just lies in which muscles see the most activation. This gives the warrior flexibility in the weight room. If they don’t wish to do deadlifts but still want a way to build strength in their posterior chain, they can do RDLs as an alternative to the conventional deadlift.
Grip Strength
If you are just a novice warrior, only starting your fitness journey recently, both conventional deadlifts and RDLs will improve your grip strength. This can carry over into your pulling exercises such as pull ups and cable rows making your grip strength less of a limiting factor in those mighty exercises. As the seasons pass and your grip strength becomes legendary, but not as legendary as the strength in your hamstrings, then a pair of lifting straps will be necessary. Afterall, this is a hamstring exercise, not a grip strengthening exercise.
Movement
The motions of the conventional deadlift and the RDL are very similar. Both focus on hinging at the hips while keeping the back as straight as an arrow to move the weight.
Key Differences
Muscles Recruited
As mentioned, the mighty deadlift more muscles to execute the lift successfully which makes it a great exercise for building strength in the posterior chain and the legs. However, even the greatest lifts have their weaknesses as it does not create as much hamstring activation. This means for the warrior in the land of iron, RDLs are a less fatiguing way to target the hamstrings while still hitting parts of the posterior chain.
Range of Motion
With the Romanian deadlift the weight starts with you standing tall as strong as a mountain before slowly lowering it to about mid shin height. While with deadlifts the weight starts planted in the ground and must be pulled up similar to dislodging an enchanted sword. This means the deadlift requires a greater range of motion and as a result more hip flexibility.
What are the other advantages of RDLs
Improves Flexibility: One way to increase flexibility is by slowly moving the muscle through increased range of motion while under stress. By placing a load on the hamstrings while they are in the stretched position, RDLs can improve flexibility in your hamstrings over time.
Decreases Injury Risk: Having a stronger back and stabilizer muscles will lower your chance of injury. In addition, the improved flexibility in your hamstrings can also decrease injury risk.
Stiff Legged Deadlift vs. RDLs
Another common pillar of strength is the stiff legged deadlift. Now when you describe these exercises, they may seem like twin warriors. In both you want to focus on pushing your hips back with little to no bend in the knees.
Starting Position: The stiff legged deadlift starts similar to conventional deadlifts, with the weight on the cold floor. However, RDLs begin with the weight at the waist, testing your will as you slowly lower it to about mid shin height.
Time Under Tension: The RDL offers greater time under tension. The tension in the muscles is released once the barbell reaches the floor. However, there is no respite in the RDL, for it provides a stimulus through the whole range of motion.
How much Weight Should you Lift?
The amount of weight you will perform on Romanian Deadlifts will depend on your experience and the goal that lies at the end of your quest. It goes without saying, but a warrior who has been training for years, will have the ability to move more weight. Now if your goal is developing raw power, then focus in on the 4-6 rep range. But for those who want to focus on hypertrophy crafting a body of pure muscle and endurance, focus on sets of 8-15 reps. Keep in mind brave warrior, that both rep ranges build strength and hypertrophy, but your focus will determine which area you make greater progress in. The first is training experience. Someone who has been training longer will of course be able to lift more weight.
A major obstacle that any warrior in the land of iron will eventually come across is the issue of grip strength. At the beginning of your journey, your grip strength will grow in power alongside your hamstrings, glutes, and lats. However, there will come a time when your grip strength will falter, unable to keep up with the progress of your hamstrings. When this time comes, it is a wise decision to don straps so your hamstring strength remains the limiting factor.
Performing Romanian Deadlifts
1. Stance: Plant your feet firmly into the ground about hip-width apart, so you are rooted into the earth
2. Grip: Grab the barbell with a slightly wider than shoulder-width grip, similar to the conventional deadlift grip
3. Rise: Stand tall with the bar in hand, you are now ready for battle
4. Hinge: With only the slightest bend in your knees, push your hips back and feel your hamstrings start to tighten
5. Lower: Focus on keeping the bar close to your legs and maintain a straight back similar to an unyielding tower of steel
6. Return: Drive your hips forward to lift the weight and avoid the temptation to hyperextend your back
7. Repeat: Continue until you reach your target rep range
The Path to Glory
Romanian deadlifts, young warrior, are a great way to improve strength while giving you the boon of flexibility. Whether you have forsaken the conventional deadlift, lack the necessary hip mobility, or are simply seeking to diversify your training routine, the RDL is a powerful ally in your quest. With each rep you will grow stronger and march onward to glory!
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