Romanian Deadlift

By Dalton Harris, CPT

The Romanian deadlift (RDL) is a compound hip hinge movement that is very functional.  The joint that is primarily moving the load is the hips, and this movement requires activation of the posterior kinetic chain.  The muscles that are involved include the gluteal muscles, hamstrings, and erector spinae complex (muscles in the lower back).  Together these muscles work to move the weight that is positioned in the front of the body. 

Keys to the Lift

To execute this lift it is essential that the individual starts with a barbell, dumbbell, or kettlebell in the hands with a pronated forehand grip, arms fully extended, and body upright.  You will then begin the descent (eccentric phase) slowly guiding your hips back with a soft bend in the knee.  As the body descends, remain in control, and take the movement slow till a good stretch is felt in the glutes and hamstrings.  Once this stretch is felt you will then extend the hips coming back to the start position. 

Example of an RDL

If you have any questions on how to perform the movement feel free to ask the fitness staff at the Move Well facility.