Romanian deadlift muscles worked. Barbell Romanian Deadlifts Technique & Benefits

Romanian deadlifts, or RDLs for short, are a weightlifting exercise that is often used to improve overall hamstring flexibility and strength.

On the other hand, there is considerable disagreement over whether or not “romanian deadlift muscles worked.” In this article, Field John are going to take a more in-depth look at RDLs, and we’re going to examine the benefits and drawbacks of incorporating them into your exercise regimen.

What Is Romanian Deadlift?

What Is Romanian Deadlift?

The Romanian deadlift is a weightlifting exercise that works the hamstrings, glutes, and lower back. It is similar to the traditional deadlift, but with a few key differences.

First, the Romanian deadlift starts with the barbell already on the ground.

Second, you do not bring the bar all the way up to your hips like you would in a traditional deadlift. Instead, you stop when the bar reaches knee-level.

Third, your feet should be placed hip-width apart and your knees should be slightly bent throughout the entire movement.

Deadlift vs. Romanian Deadlift

The main difference between the Romanian deadlift and the traditional deadlift is that the Romanian deadlift starts with the bar already on the ground, while the traditional deadlift starts with the barbell at hip-level.

The Romanian deadlift also involves a shorter range of motion, as you only bring the barbell up to knee-level rather than all the way to your hips.

Finally, your feet should be placed hip-width apart and your knees should be slightly bent throughout the entire movement in a Romanian deadlift, whereas they can be placed shoulder-width apart and straight in a traditional deadlift.

Dumbbell deadlifts in romania

Dumbbell deadlifts in romania

One common variation of the Romanian deadlift is a dumbbell deadlift in Romania.

This involves holding a dumbbell in each hand and performing a traditional Romanian deadlift with the weight distributed evenly between both arms.

Like other types of Romanian deadlifts, this variation engages the hamstrings, glutes, and lower back, making it an effective exercise for building overall strength and flexibility in these muscle groups.

Muscles Worked in the Romanian Deadlift

Muscles Worked in the Romanian Deadlift

The main muscles that are engaged in the Romanian deadlift include the hamstrings, glutes, and lower back.

However, depending on your form and range of motion, other muscles may be involved as well.

For example, if you perform a modified Romanian deadlift with a barbell placed across your thighs rather than your shoulders, you will also engage your quadriceps and calves.

The Advantages of the Romanian Deadlift

The Advantages of the Romanian Deadlift

There are a few key advantages to performing Romanian deadlifts, including:

It enables you to strengthen your posterior chain without overexerting yourself

It enables you to strengthen your posterior chain without overexerting yourself, making it a good option if you are recovering from an injury or dealing with joint pain.

It engages multiple muscle groups at once, making it a great exercise for maintaining overall strength and flexibility.

Its low impact nature makes it suitable for individuals of all ages and fitness levels.

It enables you to use big weights to strengthen your hamstrings.

The main benefit of performing Romanian deadlifts is that they enable you to strengthen your posterior chain, or the muscles along your back, without overexerting yourself.

This makes them a good option for individuals who are recovering from an injury or dealing with joint pain, as well as those who want to increase their strength and flexibility without putting too much strain on their bodies.

Romanian Deadlift: How to Do It Properly

Romanian Deadlift: How to Do It Properly

Now that we’ve gone over some of the benefits of performing Romanian deadlifts, let’s take a look at how to do them properly.

Here are a few tips to keep in mind:

Set up

Set up your Romanian deadlift by placing a barbell on the ground in front of you.

Step up to the bar and position your feet hip-width apart, then bend down and grasp the bar with an overhand grip.

Keeping your back straight, push your hips back and lower the bar down your legs until it reaches knee-level.

Make your way down until

Make your way down until you feel a slight stretch in your hamstrings and glutes, then slowly drive your hips forward to bring the bar back up to hip-level.

Repeat for several repetitions before resting.

Raise the weight

As you become more comfortable with the Romanian deadlift, you can begin to increase the weight.

Start with a light weight and gradually add more weight as needed.

Romania’s Best Deadlift Workout

Romania’s Best Deadlift Workout

If you’re looking to gain strength and flexibility in your posterior chain, a Romanian deadlift workout might be just what you need.

There are many different ways that you can incorporate Romanian deadlifts into your routine, but here is one simple workout to try:

  • Warm up with some light cardio for 5-10 minutes to get your muscles warmed up.
  • Begin with 3 sets of 5 repetitions of the Romanian deadlift using a relatively heavy weight.  Do 2-3 sets of 10 repetitions using a lighter weight if necessary.
  • Finish off the workout by doing 1-2 sets of 15 reps with an even lighter weight.

Alternatives to the Romanian Deadlift

Alternatives to the Romanian Deadlift

If you’re looking for an alternative to the Romanian deadlift, here are a few exercises that may be worth trying:

Hip Thrusts:

This exercise is similar to the Romanian deadlift, except you will be using your hip muscles instead of your hamstrings.


This lower body exercise engages nearly all of your main muscle groups, making it another great option for building strength and flexibility.

Good Mornings:

If you want to focus on strengthening the hamstrings and glutes, good mornings are a great choice.

You can easily add these exercises into your current workout routine or try creating a new one based around them if you don’t already have one in place.

Are deadlifts in Romania safe?

Are deadlifts in Romania safe?

There is some debate over whether or not deadlifts are safe in Romania, as they can be a very strenuous exercise that places a lot of strain on the back and other muscle groups.

However, if done correctly and with the guidance of a qualified trainer, it is possible to perform this exercise safely in Romania.

One way to minimize your risk of injury is to make sure that you warm up adequately before performing any type of deadlift workout, as this will help loosen up your muscles and reduce your chances of straining anything.

F.A.Q are romanian deadlifts safe:

Is RDL safer than deadlift?

Because of the various kinds of muscular contraction needed in completing the two lifts, the RDL is arguably a superior and safer option to deadlifts for training the posterior chain muscles for the ordinary gym-goer or non-strength athlete.

Are Romanian deadlifts supposed to hurt your back?

During the Romanian deadlift, the erectors (also known as lower back muscles) are targeted muscle groups.

New lifters may misinterpret lower back pain as a technical issue. It might, however, be attributed to greater muscle injury in the lower back.

Is RDL better than deadlift?

I strongly advise most fitness enthusiasts and training clients to start with Romanian deadlifts to develop the hip, hamstring, and lower back strength and mechanics needed to begin deadlifting.

Is Romanian deadlift stiff leg?

The Romanian Deadlift is a hinge action in which the implement does not contact the floor and begins from a standing posture.

The stiff-leg deadlift begins on the floor and is executed in the same way as a standard deadlift, with the exception that you maintain your legs rigid the whole time.


Deadlifts are a great way to strengthen your back and improve your posture, but they can also be dangerous if not done correctly. Make sure you learn how to do them safely before attempting them on your own.

If you have any questions or concerns, consult with a personal trainer or physical therapist to make sure you’re using the right form for your body and lifting weight that is appropriate for your experience level.

Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

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