BARBELL RDL: THE ULTIMATE GUIDE

Also known as the Romanian Deadlift, the Barbell RDL is a fantastic compound movement that engages various muscles in the back of the body, mainly targeting the hamstrings and glutes.

Regarded as a supplementary exercise to the deadlift, the RDL is a valuable addition to any workout routine, serving purposes like enhancing strength, promoting muscle growth, preventing injuries, and building muscular endurance.

By using weights that are not too heavy, we can effectively strengthen the muscles in the lower back without overloading the spine excessively. This strength improvement can positively impact other exercises, such as squats, deadlifts, and hip thrusts, which heavily rely on lower back strength for proper execution.

This article unveils all the essential details about the RDL, covering its advantages, proper execution, different variations, and more to help you optimize your workout routine.

MUSCLES INVOLVED IN BARBELL RDL (AKA ROMANIAN DEADLIFTS)

The barbell RDL, also known as Romanian deadlifts, engages many of the same muscles as the conventional deadlift but with a notable difference in quad involvement. While conventional deadlifts activate the quads during the initial lifting phase, the barbell RDL places less emphasis on the quads.

Let’s explore the muscles targeted by the barbell RDL:

HAMSTRINGS:

During the Romanian deadlift, the hamstrings play a crucial role due to the bent knee position during the descent. This position stretches the hamstrings, requiring them to exert considerable effort throughout the exercise.

GLUTES:

The gluteus maximus is primarily responsible for hip extension, which is crucial for returning to the starting position after reaching the bottom of the RDL movement. Strengthening the glutes is essential as they are powerhouse muscles involved in various exercises like squats, deadlifts, and hip thrusts.

LOWER BACK:

The lower back muscles, particularly the Erector Spinae muscles, are heavily engaged during the Romanian deadlift to maintain a straight back throughout the movement. Keeping the back safe from injury requires proper engagement of these muscles.

UPPER BACK:

Muscles in the upper back, including the lats and traps, are activated to prevent the shoulders from rounding forward, maintain shoulder position, and uphold a neutral spine alignment throughout the exercise.

FOREARMS:

Lastly, the forearms play a vital role in maintaining grip strength, which is crucial for securely holding onto the weight throughout the exercise. Muscular forearms ensure that target muscles fatigue before grip strength becomes an issue, particularly during high-repetition sets.

HOW TO DO THE BARBELL RDL

Performing the Barbell RDL correctly can offer significant benefits, but it’s crucial to execute it with proper form to avoid any potential issues.

Barbell RDL – How to:

THE SETUP:

One significant difference between the RDL and similar exercises like the conventional or stiff leg deadlift lies in the starting position. Unlike those exercises where you start with the barbell on the floor, in the RDL, you begin in an upright position with the weight already in your hands. The first part of the movement involves lowering the bar toward the floor.

To reach the RDL starting position, there are two approaches:

• If opting for the deadlift method:
• Load the desired weight onto the barbell.
• Stand under the bar with a hip-width stance, ensuring the bar is positioned over your shoelaces.
• Grip the bar with both hands slightly wider than shoulder-width apart.
• Bend your knees while maintaining a straight back, arms, and shoulders aligned with the barbell.
• Lift the weight by pushing through the middle of your foot until you’re upright.

Alternatively, if using the squat rack:

• Adjust the squat rack to position the barbell between your knees and mid-thigh.
• Load the barbell with the appropriate weight.
• Stand under the bar, ensuring it’s aligned with your shoelaces.
• Grip the barbell with both hands using a double overhand grip.
• Set your shoulders and back and lift the barbell off the squat rack.
• Take 1-2 steps back, leaving enough space to complete the movement without hitting the rack.
• Position your feet hip-width apart with a slight outward toe angle.

Here’s how to properly execute the Barbell RDL:

Movement Instructions:

• Ensure your chest is lifted, shoulders pulled back, abs engaged, and back braced.
• Slightly bend your knees to unlock them.
• Push your hips backward while sliding the barbell down your legs, maintaining proper form.
• Feel the stretch in your hamstrings as you lower the bar, stopping when your hips can’t move back anymore.
• Engage your glutes and hamstrings to back the bar up, avoiding overextension.

FORM TIPS

Here are some helpful tips to ensure you get the most out of your Romanian deadlifts while minimizing the risk of injury:

1. Keep a Neutral Spine: Maintaining a straight back throughout the movement is crucial to avoid injury. Avoid rounding your back, as this can lead to problems. Remember, the goal is to feel the stretch in your hamstrings.

2. Watch Your Knee Position: Start with a slight bend in your knees and maintain this throughout the exercise. Don’t let your knees excessively bend as you lower the bar, which can turn the exercise into a squat. Focus on targeting your hamstrings, not your quads.

3. Find Your Range of Motion: Everyone’s body is different, so find the range of motion that works best for you. Focus on feeling a deep stretch in your hamstrings rather than comparing yourself to others.

4. Distribute Weight Properly: Be mindful of where you place the weight on your feet. Keep pressure through the mid to back foot to prevent your toes from lifting off the floor.

5. Maintain Upper Body Positioning: Keep your arms straight and avoid flexing your elbows. Also, ensure your chest is up and your shoulder blades are back and dropped to maintain a healthy back position and reduce the risk of injury.

6. Follow the Right Bar Path: Keep the bar close to your legs throughout the movement to target your hamstrings effectively. Avoid letting the bar shift too far forward, as this can strain your back.

7. Control Your Exercise Tempo: Take your time with the movement. Focus on the eccentric portion of the exercise, which involves lengthening your hamstrings as you lower the weight. Avoid dropping the weight too quickly, as this can lead to hamstring overstretching and injury.

8. Don’t Let Grip Strength Limit You: Remember, the Romanian deadlift is about building your hamstrings and glutes, not testing your grip strength. If your grip strength fails before your hamstrings and glutes, consider using wrist straps to support your grip.

BARBELL RDL BENEFITS

Still trying to decide whether to add the RDL to your workout routine? Let’s explore its benefits to help you decide.

1. Strengthens Hamstrings and Glutes

The RDL primarily targets these muscle groups, making it ideal for building muscle and strength in this area. By gradually increasing the challenge and providing your body with proper nutrition, you can maximize the strength and size benefits of the RDL.

2. Teaches Proper Hip Hing

 Mastering the RDL teaches you how to hinge at the hips correctly. Many exercises rely on this movement, so it’s essential to do it right. Often, people perform this movement incorrectly, leading to spine curvature and potential injuries. Learning the RDL helps you hinge safely, supporting your core and back to maintain a healthy spine position.

3. Improves Hip Engagement

The RDL also teaches lifters to engage their hips properly during exercises, reducing the risk of back pain associated with improper hip usage. Mastering this movement is crucial for overall safety and effectiveness in weightlifting.

4. Strengthens the Backside Muscles

The RDL is a top-notch exercise for boosting the strength of the muscles in your backside, such as the erector spinae, glutes, and hamstrings. Many folks have underdeveloped backside muscles, so incorporating the RDL can help balance out your physique.

5. Enhances Aesthetics

 For many gym enthusiasts, achieving a visually appealing physique is a significant goal. While some men aim for muscular arms and chests, many women strive for a well-defined rear end.

To achieve this, it’s essential to strengthen the glutes and build up the hamstrings where the RDL shines.

As you may know, the RDL primarily targets the hamstrings. However, what often goes unnoticed is that the glutes are the second most engaged muscles during this exercise. This is because the glutes work hard to extend the hips during the lifting phase, helping you return to the starting position.

As a result, the RDL is perfect for sculpting that sought-after heart-shaped butt appearance.

6. Boosts Sports Performance

Strong hamstrings are crucial for excelling in many sports. Having robust hamstrings is essential whether you’re running, jumping, pushing, or pulling.

The Romanian deadlift strengthens your hamstrings to enhance athletic performance and improves hip stability and core strength, two critical components for excelling in sports.

If you aim to improve your speed, power, agility, or strength in your sport, prioritizing hamstring-strengthening exercises like the RDL is a wise choice.

ROMANIAN DEADLIFT V STIFF LEG DEADLIFT

Distinguishing Between Romanian Deadlift and Stiff Leg Deadlift: “What sets apart the Romanian deadlift from the stiff leg deadlift?” It’s a question we’ve heard repeatedly and doesn’t seem to lose its relevance anytime soon.

So, let’s delve into it.

The primary disparity lies in the starting position. While the Romanian deadlift commences from the upright position, the stiff leg deadlift initiates from the floor.

Another critical variance is the range of motion. Romanian deadlifts involve lowering the bar just below the knees (where you typically feel the hamstring stretch), whereas stiff leg deadlifts reach the floor with each repetition.

During the RDL, the bottom of the repetition occurs when the hips cease moving backward. Conversely, with the stiff leg deadlift, you continue flexing the hips and knees until the weights contact the floor.

However, be aware that stiff leg deadlifts are superior due to their extended range of motion. The RDL, by not touching the floor, maintains tension on the target muscles. Since mechanical tension is a primary driver for muscle growth, the RDL is deemed an optimal exercise for enhancing strength and size.

Though both exercises target similar muscle groups, our experience indicates that the RDL places greater emphasis on the hamstrings and glutes. At the same time, the stiff leg deadlift shifts the focus to the lower back. Depending on the muscle group we aim to develop, both exercises hold significance in a training regimen.

Variations of Barbell RDLs

SMITH MACHINE ROMANIAN DEADLIFT

For beginners, the Smith machine version offers a great starting point. It lets you master the movement without worrying about balancing the barbell or swaying. The machine provides support, enabling you to focus solely on perfecting the form. Plus, you can move from the starting position without lifting the bar off the floor.

DUMBBELL ROMANIAN DEADLIFT

Similar to the barbell variant, the dumbbell version offers a subtle tweak. Each arm is loaded independently, correcting muscle imbalances and enhancing hip and back stabilization. It’s a convenient option when barbells are occupied at the gym or working out at home without access to a barbell.

SINGLE-LEG ROMANIAN DEADLIFT

This variation targets each leg separately, helping to address muscle imbalances. Incorporating unilateral exercises like this into your routine can be beneficial. Additionally, this exercise could be particularly advantageous if your sport demands balance and coordination.

DUMBBELL SPLIT LEG ROMANIAN DEADLIFT

Similar to the single-leg RDL, this variation involves training each leg independently, with the trailing leg providing support by keeping the football on the floor. By focusing on stability while training each leg individually, you can effectively promote muscle and strength gains.

ALTERNATIVES TO ROMANIAN DEADLIFT

Since the primary muscles targeted in the Romanian Deadlift are the hamstrings and glutes, effective alternatives should also engage these muscle groups.

We’ve recently discussed the best exercises for targeting the underbutt, where the hamstrings and glutes converge. Consequently, exercises that engage these muscles are ideal alternatives.

Here are some top picks:

BARBELL GOOD MORNING

The barbell Good Morning shares a movement pattern similar to the RDL but differs in resistance placement. Unlike the RDL, where the resistance is held in the hands, the excellent morning places the resistance on the shoulders. This shift can emphasize the glutes and lower back more. However, it’s typically more challenging due to the greater distance between the resistance and the pivot point. Start with lighter weights and gradually increase as you become comfortable.

Glute Ham Developer:

As the name implies, the glute ham developer strengthens the glutes and hamstrings. It also relieves the lower back by reducing the strain it experiences during heavy lifts.

Reverse Hyper Extension

Unlike some RDL variations that rely heavily on grip strength, reverse hyperextensions allow you to target muscles without being limited by your grip. This exercise is beneficial for building lower back strength, which is crucial for maintaining proper form during squats and deadlifts, thus reducing the risk of injuries.

Final Thoughts on Barbell RDL:

Congratulations on reaching the end of the article! Hopefully, you now clearly understand how to perform the barbell RDL and why it’s a valuable addition to your workout routine. Strengthening the muscles in your posterior chain enhances your appearance and boosts power, endurance, and overall strength, which can improve performance in various exercises and sports.