Plant your feet firmly on the ground. You’ll also add more muscle mass, and set a foundation for more advanced fitness programs involving running, jumping, and strength-based movements (deadlifts, Muscle hypertrophy can occur in response to. The Sumo Deadlift; Romanian Deadlift / “Stiff Leg Deadlift” The Deficit Deadlift; Also, check out the Wikipedia link here on deadlifts to learn some pretty cool facts about the deadlift. is a unilateral exercise that can improve balance, coordination, and unilateral muscular development and strength. (2014) looked at the involvement of the hamstrings in the Romanian deadlift compared with other exercises that typically target the hamstrings, such as the leg curl, good morning, and glute-ham raise. Keeping your torso upright with a neutral spine, squat down to grab the bar towards the center of your legs. If the goal is muscular endurance, repetition ranges will be higher than maximal strength and hypertrophy schemes and use relatively lighter loads. This could be beneficial for lifters looking to limit excessive strain on the back at times of higher training volumes or due to back injury. Once you have stood up, be sure to brace. Below is a full breakdown (in order of specificity) of the primary muscle groups worked when performing Romanian deadlifts for strength, hypertrophy, and muscular endurance training. Please take a moment to share Why Sumo Deadlift: Form, Benefits, Muscles Worked + How-To: Hashi Mashi™ Diet + Training System is Designed for Informational Purposes Only & Does Not Provide Medical Advice, Treatment or Diagnosis. The Romanian deadlift is an exercise that can be used to develop proper hip health and joint actions, muscle growth (hypertrophy), strength, and muscular endurance. Position the barbell so that it’s over your shoelaces when you look straight down. Repeat for repetitions. The deadlift is a great way to activate the entire posterior chain. Form Tip: When done correctly, you should feel tension developing in the hamstrings and across the back (lower and middle, especially around the shoulder blades). With that said, the conventional deadlift does require approximately 25% to 40% more mechanical work than the sumo deadlift. Another distinction is that your arms are outside your legs in the conventional deadlift. You can initiate more leg drive utilizing your hip strength and glutes with greater emphasis. Glutes Even if you pull conventional, the sumo style will help improve your regular barbell deadlift. It’s a hip dominant movement, so when it’s performed correctly direct loading on the back is pretty minimal.<\/p>\n

If you’re uncertain about your form, then it’s worth seeking out a coach.<\/p>\n"}},{"@type":"Question","name":"Who should perform Romanian Deadlifts (RDL)? Align your chest, shoulders, and arms with the barbell. Like powerlifters, strongman athletes, and weightlifters, Crossfit/competitive fitness athletes can benefit from including Romanian deadlifts and its variations within strength and accessory programs. Deadlifts challenge hundreds of muscles, tendons, and bones throughout our bodies, but they’re best for working our hamstrings, glutes, and spinal erectors, and traps. As a lifter lowers the weight, the back must work harder to resist spinal flexion and rounding of the shoulders. Deadlifts are great at targeting your trapezius muscles and these kite-shaped muscles in your back act like a natural coat hanger keeping everything stable, balanced, and lined up properly. Those who pull conventional style even do the sumo deadlift variation for a variety of reasons. The Romanian deadlift specifically targets the hamstrings primarily due to the flexed knee angle throughout this movement. The Glutes. The Sumo portion of the barbell Sumo Romanian deadlift is seen in the feet and … With stiff-leg deadlifts, you lean forward without moving your hips to the rear. Neutral Grip Pull-Ups – Most Important Muscles Worked and Benefits, Top 10 Squat Accessory Exercises for a Bigger, Better Squat, 37 Remarkable Benefits of Deadlifts to Unleash Your Fitness. Many people have weak groin muscles and can help strengthen them this way. For one, it can increase resistance to a lower back injury (such as not picking up something correctly). In addition, the RDL is great for targeting the posterior chain with its many variations.<\/p>\n"}},{"@type":"Question","name":"What muscles does the Romanian Deadlift (RDL) work? Both tips will activate your muscles … Sports like running, CrossFit, and endurance events require an athlete to possess higher resistance to muscle fatigue). Romanian Deadlift (RDL) Pros. When looking to increase hamstring strength in the Romanian deadlift, we want to be sure to not attack in the same fashion that we would a max effort conventional or sumo deadlift. This is an excellent question because it should be noted that while all deadlifts are awesome; they are not equal. You can initiate more leg drive utilizing your hip strength and glutes with greater emphasis. The erectors (also known as the lower back muscles) are muscle groups targeted during the Romanian deadlift. A good tip for this exercise starts at 50% what you usually pull for conventional, which allows you to get used to the sumo pulls technique while also having enough weight to cause the form to break when not executed properly. Rest for 45 to 90 seconds between sets. I’m wondering because I’ve read that even squats don’t work the glutes that much so I’m wondering if it’s the same for RDL’s. What Muscles Does a Stair Climber Work - Just How Good Is It? Crossing the Bridge From Depression to Life. ","acceptedAnswer":{"@type":"Answer","text":"

The Romanian Deadlift is a fantastic exercise for every fitness enthusiast to employ. This position significantly reduces the distance to travel for the sumo vs. conventional deadlift. Watch the sumo deadlift movement pattern – by Jeff Nippard. This exercise is often done with bodyweight or light loading held in front of the chest and performed for higher repetitions. Plant your feet as you would if you were doing a standing long jump. Yes! Rest for about two minutes. Sumo deadlifts have become quite popular over the past decade, and that is because pulling sumo allows you to use more weight and train more efficiently. But, you can see that there are plenty of benefits when it comes to the sumo deadlift. It’s a movement used by weightlifters, powerlifters, and other athletes to develop strength and mass in the posterior chain. We lift the weight up by flexing our glutes and hamstrings, by thrusting our hips forward. When performing a standard Romanian deadlift either with a barbell or dumbbells, some times may not be exactly what is needed for training goals or muscle adaptation. However, the primary focus should be on what benefits you with performing each specific deadlift type. A proper warm-up is necessary to get the benefits from sumo deadlifts without getting injured. The Romanian deadlift develops general back strength simply for the fact that the lifter must maintain a rigid torso and flat back throughout the entire range of motion. A quick tip for making sumo deadlifts more effective for muscle building is squeezing all your muscles in the lift’s locked-out sequence. Let’s take a look and see how to perform the sumo stance: Learn how to sumo deadlift from Dr. Stefi Cohen. Elevate the toes on the Romanian deadlift to better target the hamstrings. Finally, the Romanian deadlift also known as a ‘stiff legged deadlift’ places additional emphasis in the posterior chain. For those concerned with general fitness and health, the Romanian deadlift should be included within training programs for many reasons. Much like heavy carries and deadlifts, the traps help the lifter assume a correct back positioning throughout the lift. Who invented the Romanian Deadlift (RDL)? The muscles worked for the Sumo dumbbell deadlift are also the glutes and hamstrings as the primary with marginal lower back and quad muscle activation. Hamstrings Conventional, you will notice clears the floor quickly until you reach the region around your knee joints. Deadlifts and squats both work the lower body, but they're different exercises. Best of all, the sumo deadlift results in less shear force on your lumbar spine, which is why some physical therapists use the sumo deadlift to rehab back injuries. Rest for 45 to 90 seconds between sets. By increasing positional strength and muscle hypertrophy of the back and hamstrings, weightlifters can better maintain their technique during near maximal and maximal lifts. Much like powerlifters, Strongman athletes often use their hips, hamstrings, and lower backs to deadlift, lift stones, push and pull trucks, and clean logs to overhead. It may also feel easier for some lifters. These are forceful muscles that can be highly targeted by the Romanian deadlift. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. {"@context":"","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"Who invented the Romanian Deadlift (RDL)? ","acceptedAnswer":{"@type":"Answer","text":"

The Romanian deadlift was named after the Romanian weightlifter Nicu Vlad, an Olympic medalist in 1984, 1988, and 1996 who was elected to the International Weightlifting Federation Hall of Fame in 2006.<\/p>\n

According to Jim Schmitz, a former USA Weightlifting National Team Coach, Vlad had been performing these flat-backed deadlift-like exercises after his clean and jerk training, performing triples (three reps per set) of 250 kg\/550 lbs. More people know about the benefits of conventional deadlifts than sumo deadlifts. ","acceptedAnswer":{"@type":"Answer","text":"

The Romanian Deadlift mostly works the posterior chain muscles.<\/p>\n

The prime mover muscles for the RDL include:<\/p>\n