What is Romanian Deadlift good for and is it better than regular deadlift? [Video]

The Romanian deadlift is a compound exercise that will benefit any athlete. It builds strength in the posterior chain, which includes the hamstrings.

The Romanian deadlift is a compound exercise that targets several muscle groups, including the glutes, hamstrings, quadriceps, and upper back. It also engages the forearms and shoulders. By targeting multiple muscle groups, the Romanian deadlift builds strength throughout the body, making it easier to perform activities such as running, lifting weights, and walking.

In this article we will cover:

  • What is a Romanian deadlift? 
  • What is a Romanian deadlift good for?
  • How to perform a Romanian deadlift?
  • Is Romanian deadlift better than regular deadlift? 

The Romanian deadlift is best performed with a moderate rep range of eight to twenty reps per set. Making more reps than this is not recommended, as this can be difficult to perform the exercise correctly, put undue strain on the lower back, and stress the cardiovascular system. A good default is 12 reps per set. 

In addition to strengthening the core, the Romanian deadlift is also a great core stabilizing exercise. Maintaining an engaged upper back is essential when doing the Romanian deadlift. If you are looking to build muscle mass in your core, the exercise will help you. But before you start the workout, to achieve maximal efficiency and avoid severe injuries, make sure that you have perfect posture in your torso. 

While the Romanian is a compound exercise, it is also important to have proper technique and correct form to prevent injury. It is a very complex movement with multiple joints and muscles. Remember to follow an appropriate form to avoid unnecessary strain on your spine. If you have problems with the technique, consult a fitness professional to learn how to perform the exercise correctly.

While the primary muscles that are worked in this lift are the hamstrings, glutes, and lower back, the secondary muscle groups participating in this exercise are the adductors, trapezius, and grip. It's important to start light and gradually build up your weight. A medium rep range is best for muscle hypertrophy.

What is a Romanian deadlift?

The conventional deadlift focuses on the lower back, glutes, and biceps. On the other hand, the Romanian deadlift engages the hip flexors and activates the core and back muscles. Both exercises are highly effective in developing overall strength, but the Romanian deadlift has several advantages. 

A proper Romanian deadlift builds the hamstrings, glutes, and erector spinae. It's an excellent choice for those who want to prevent back pain and other problems associated with the spine. Moreover, this barbell lift prevents muscle tears and maintains proper spinal alignment. It is also beneficial for explosive movements like squats and bench presses. Most professional trainers recommend performing several sets weekly to increase your total body strength. Try performing them at a pound-per-rep pace, adding 5 pounds to each side of the bar with each set.

A Romanian deadlift allows athletes to handle heavy weight and make regular progress safely. This intense training exercise is perfect for building muscle and improving strength. You can perform a Romanian deadlift from a rack or on the floor. The rack makes it easier to load the bar and execute the exercise with the correct technique. As with any barbell exercise, choose the weight that allows you to perform it properly.

The Romanian deadlift can help athletes prevent injuries and increase hip mobility. It also helps them improve core stability by unlocking faulty movement patterns. By developing positional awareness and strengthening, the Romanian deadlift will prevent low-back pain, which is often caused by muscle imbalances. Improper hip strength and stability can lead to a weak back and injury.

How to perform a Romanian deadlift?

Among the most popular lifts for improving balance, the Romanian deadlift requires a good grip and proper technique. It should be performed with the feet shoulder-width apart, and the feet flared out about 15 degrees. In addition to maintaining the correct posture, the Romanian deadlift requires a strong and tight core. 

To perform the Romanian deadlift, you must first be in a neutral position. You should also squeeze your shoulder blades will help you maintain a neutral spine and avoid rounding your lower back. To properly execute the Romanian deadlift, keep your hips bent and your lower back straight. Similarly, keeping the barbell close to your body would be best. Once you've reached a neutral position, drive through your heels to ensure the best form.

Romanian Deadlift 2
An excellent Romanian deadlift requires perfect posture through the torso. Many people perform this exercise incorrectly, failing to engage their upper body. When the shoulders are rounded forward, the upper back collapses, and the torso takes on a lowercase "n" shape. Avoid this situation, and your performance will improve dramatically. It's essential to maintain a long spine throughout the exercise. In other words, you should never look up or down while performing this exercise. You should pull back on your knees. This will trigger your adductors and hamstrings to produce more power. You'll have trouble executing this lift correctly if you don't follow these steps. If you want to improve your deadlift form, try to avoid squatting.

Keep your torso aligned. The bottom of the movement should be a low-to-high motion. The elbows should be slightly bent, and the hips should not bend too far. Lastly, maintain a slight bend through your hips as you perform this exercise. Then, repeat the exercise with the same stance and form. Once you have perfected the form, you can add weight, increase your rep range, and focus on getting stronger.

If done improperly, however, the Romanian deadlift can cause low back pain and knee injuries. Hence, you should consult a professional trainer for the correct form and technique. If you're experiencing low back pain, you shouldn't perform Romanian deadlifts as they are ineffective.

The Romanian deadlift is an excellent exercise for building strength and flexibility in your hips. Aim to lift your weight in the heels. You should use both hands to hold the band in place. When doing this exercise, you should keep your knees straight, allowing the band to stretch the muscle fibers.

Is Romanian deadlift better than regular deadlift?

While the conventional deadlift emphasizes overall muscle size, the Romanian is better for hamstring and hip growth. This makes it ideal for beginners and can help advanced lifters emphasize glutes and erectors development while minimizing lower-back fatigue. Because the Romanian deadlift starts from a standing position, it's also much easier to maintain correct posture. Both men and women can perform it.

While the conventional deadlift promotes hypertrophy throughout the entire body, the Romanian deadlift is more effective for targeting more muscles, making it more efficient for athletes who compete in sports and want to balance quad dominance. And it's not necessary to purchase any specific equipment to perform the Romanian deadlift. Any barbell will do.

Key takeaways:

  • The Romanian deadlift is a compound exercise that targets several muscle groups, including the glutes, hamstrings, quadriceps, and upper back. 
  • The Romanian deadlift is best performed with a moderate rep range of eight to twenty reps per set.
  • An excellent Romanian deadlift requires perfect posture through the torso. Many people perform this exercise incorrectly, failing to engage their upper body.
  • If done improperly, however, the Romanian deadlift can cause low back pain and knee injuries.
  • While the conventional deadlift emphasizes overall muscle size, the Romanian is better for hamstring and hip growth.