Learn a quick and simple visual cue to ensure you’re doing Romanian Deadlifts right.
The Barbell Romanian Deadlift (RDL) is just one example of a hinge movement pattern. It’s a great exercise for targeting and loading the hamstrings in a lengthened position and the glutes for building muscle. Note that the RDL works the hamstrings in a lengthened position because this is important.
WHAT’S THE PROBLEM?
A common problem is that often people squat their RDL’s by bending at the knees. Although a slight bend in the knees is normal, often people bend the knees too much and they end up squatting rather than hinging at the hips which is the correct way to do it.
SQUAT VS ROMANIAN DEADLIFT
SQUAT
✨Focus on Quadriceps
✨Knees traveling forward over toes.
✨Shin is not vertical
RDL
✨Focus on hamstrings
✨Slight bend in the knees
✨Shin is vertical
When you squat a hinge movement like the Romanian Deadlift, it shortens the hamstrings. Remember that the RDL is great for targeting the hamstrings in a lengthened position, so shortening the hamstrings means that the tension is transferred to the quadriceps which makes the exercise ineffective for the intended muscles, the hamstrings, and less effective for the glutes.
In summary: Next time you perform the RDL remember to check that your shin is vertical to ensure that you’re really targeting the hamstrings.
