Ward also suggests practicing the hinge with good mornings using a light barbell or dumbbell and doing single-leg Romanian deadlifts with no weights or light weights to strengthen both sides of the body before incorporating the Romanian deadlift with a heavy barbell.
Over-hinging at the hips can lead to rounding of the back and bending at the knees. An important form tip to keep in mind when doing the Romanian deadlift: Focus your gaze about two feet in front of you throughout the entire movement. During the lift, engage your glutes and core as tight as you can.
Ward adds that positioning the barbell close to the body will help to prevent that rounding. The Romanian deadlift is a pretty advanced move, so doing different variations of the exercise will help you build the mobility, coordination, and strength to master it. By using different grips and isolating specific muscles, the following Romanian deadlift exercises strengthen the back of the body in new ways. The sumo deadlift uses a wider stance, which means you may be able to lift heavier, says Ward.
How to Do a Sumo Deadlift: Stand with your feet wider than hip-width apart, toes pointed slightly outward. Hinge your torso forward at the hips, keeping your spine long. With a barbell in front of you on the floor, grip it with both hands shoulder-distance apart arms inside legs , plugging your shoulders back and down to secure your spine and brace your core.
Be sure to align your neck with the rest of your back to avoid hyperextension. Then, tighten your glutes, hamstrings and core and push through your feet to stand back up. Squeeze your glutes and lock out your hips at the top. The Romanian deadlift is not the same as the stiff leg deadlift. The stiff leg deadlift uses a longer range of motion, where you bring the barbell to the ground vs. Additionally, the barbell in the stiff leg deadlift is allowed to come off the body, whereas the barbell is instructed to stay on the body for the Romanian deadlift.
The stiff leg deadlift activates the hamstrings more compared with the Romanian deadlift. The Romanian deadlift is not dangerous. In fact, the Romanian deadlift is often one of the first exercises coaches teach athletes in the gym because it serves as a basis for so many other, more complex movements like the deadlift, clean and jerk, and snatch. He was from Romania and popularized the exercise to develop stronger posterior muscles for the snatch and clean and jerk.
A compound movement simply refers to multiple muscle groups acting in coordination to execute a movement. Regardless of the deadlift variation you choose, both the deadlift and Romanian deadlift involve the simultaneous activation of multiple muscle groups throughout the entire body. This coordinated effort results in several benefits, including increased strength, hypertrophy, balance, and stability.
Each of these exercises should be included in a well-rounded training program. Neither the deadlift or Romanian deadlift is inherently better. Sign up to our newsletter to get more articles like this delivered straight to your inbox. Type keyword s to search. Today's Top Stories. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Related Story. Constantinis Getty Images.
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