Training Technique: Romanian Deadlifts

Training Techniques: Romanian Deadlifts

By Scott Goodpaster

RDL (Romanian Deadlift) is one of the best traditional exercises around for general strength.  RDL’s strengthen the hamstrings, glutes, low back, and a wrestlers grip.  The posterior chain is often neglected, but is essential for top performance as well as injury prevention.  RDL’s develop excellent suplex and pick-up abilities.  RDL’s will have your hamstrings screaming the next couple of days after.

• It’s imperative to maintain a lordotic posture throughout the movement
• Keep focal point straight ahead
• Make sure to hinge at the hips
• Facilitate a slight knee bend
• Lower the bar as far as good technique and strength allows
• During the Hypertrophy phase reps should be between 8-15, during the strength phase reps should be between 3-6

(Scott Goodpaster, CSCS, is the Director of Cincinnati Functional Fitness, an MMA Certified Strength & Conditioning coach and nationally recognized in the field of strength & conditioning for wrestlers.)