Watch the video below to see a demonstration of proper form and technique for
the Romanian deadlift exercise.
Furthermore, the commonly - performed good morning and
Romanian deadlift exercises display similar erector spinae muscle activity.
Not exact matches
Unfortunately, this doesn't seem to apply for
exercises like
Romanian deadlifts.
If you're not a really big fan of the farmer's walk, you can substitute it with
Romanian dumbbell
deadlifts — without setting the dumbbells down, perform shank levers / shank lever rows and
Romanian dumbbell
deadlifts one after the other for a total of 10 reps (5 for each
exercise).
Romanian deadlifts are one of the most effective and most overlooked hip - dominant
exercises for training your legs, especially the hamstrings that can actually give you much of the full - body benefits as squatting.
Fast - twitch muscle fibers are best trained with higher intensity levels, and since unlike leg curls
romanian deadlifts allow you to use heavy weights, this
exercise works great for overloading the hams.
Hit your glutes with
exercises that emphasize eccentric lengthening of the glutes and hamstrings, such as
Romanian deadlifts,
deadlifts and good - mornings.
For example, if you use sumo
deadlifts, assistance
exercises could include wide stance variations of good mornings, box squats and
Romanian deadlifts.
I remember when my coach first took me into the gym a year ago and showed me a bunch of
exercises i had never even heard of...
romanian deadlifts, hang cleans, seated row, squat press.
There are lots of valid arguments as to which
exercise is better in a
Romanian Deadlift vs regular deadlift
Deadlift vs regular
deadliftdeadlift battle.
The
Romanian Deadlift is a great
exercise for building the muscles on the backside of your body, muscles critical for athletic performance.
Some American lifters saw a weight lifter from Romania performing this
exercise back in the 50's and hence dubbed it the «
Romanian Deadlift.»
Single Leg RDL (
Romanian Deadlift): If you want to strengthen your hips and glutes, then this is an
exercise you should add to your routine.
So it is beneficial to include
exercises like the
romanian deadlift in your workout that focus more one the posterior muscles of the legs.
Monday - traveling so didn't have access to gym... just did about a 10 minute workout of bodyweight
exercises in room — pushups variations, 1 - legged
romanian deadlifts, & abs leg thrusts alternated constantly
This goes doubly if the lift involves significant lower back involvement e.g.
Romanian deadlifts, since you don't want to put even more fatigue on the muscles protecting your spine when it's under load and the muscles are already fatigued from the
exercise itself.
In either case, I'm trying to add complexity to the movement to challenge their method of stabilization, but offset, unilaterally - biased
exercises (e.g. contralateral offset single leg
Romanian deadlift, 1 - arm dumbbell bench press) are on the far end of the spectrum.
They reported that the gastrocnemius muscle activity was higher during the
Romanian deadlift compared to the prone leg curl but similar in the
Romanian deadlift and both glute - ham raise and good morning
exercise.
A third assistance
exercise with kettlebells would be the unilateral or single leg RDL (
Romanian Deadlift).
Assistance
exercises I prefer are usually single leg or hip extension
exercises such as split squat variations, glute ham raise,
Romanian deadlifts, back extensions etc..
To add variety to your back workout routine, replace the
Romanian deadlift with a different
exercise that works the same muscles you need to target (erector spinae).
Acceptable barbell / bodyweight leg
exercises: squat (back or front),
romanian deadlifts, stiff - legged
deadlifts, hip thrusters, hack squats.
That said, many of the compound
exercises are also considered direct
exercises for the hamstrings (e.g.
Romanian deadlift), quadriceps (e.g. squat) and lower back (e.g.
deadlift).
Barbell
Deadlift 3 x 8 - 12 Step Back Lunge 3 x 8 - 12 each leg
Romanian Deadlift 3 x 8 - 12 Hyperextension 3 x 8 - 12 (this is also a great lower back
exercise)
If you keep training hard and include some smart accessory
exercises (glute ham raises,
Romanian deadlifts, hip thrusts), you can add weight to the bar fairly rapidly.
So about four months ago, I restarted MAF training on elliptical and
exercise bike, minus 5 bpm, combined with a weightlifting rehab program centered largely on posterior chain movements such as
Romanian deadlifts, single leg
deadlifts, glute bridges, etc (the knee has finally been showing steady improvement since I began).
The
romanian or stiff leg
deadlift is more of a supplementary
exercise.
Like many
exercises,
deadlifts have evolved to many different forms and variations, and
Romanian deadlift is one of the new
exercises born out of traditional
deadlift.
McAllister et al. (2014) compared gluteus medius EMG activity during the glute - ham raise, good morning,
Romanian deadlift (RDL), and prone leg curl, which are primarily hamstrings
exercises.
Comparing a range of compound
exercises, McAllister et al. (2014) explored erector spinae muscle activity during the leg curl, good morning, glute - ham raise, and
Romanian deadlift with 85 % of 1RM.
The
deadlift appears to be a better hamstrings
exercise than the back squat but the
Romanian deadlift is similar to other commonly - performed hamstrings
exercises (Nordic curl, glute - ham raise, machine leg curl).
Finally, comparing the
Romanian deadlift with various other
exercises, McAllister et al. (2014) reported that erector spinae muscle activity was lower in the
Romanian deadlift than in the glute - ham raise but similar in the
Romanian deadlift and good morning
exercises.
McAllister et al. (2014) compared the leg curl, good morning, glute - ham raise, and
Romanian deadlift and reported that the
Romanian deadlift displayed similar medial and lateral hamstrings muscle activity to the other
exercises.
The
Romanian deadlift appeared to be inferior to all other
exercises for both medial and lateral hamstrings.
Comparing the
Romanian deadlift with various other
exercises, McAllister et al. (2014) reported that gastrocnemius muscle activity was higher in the
Romanian deadlift than in the prone leg curl but similar in the
Romanian deadlift and both glute - ham and good morning
exercises.