The Romanian Deadlift

Regardless if you are an athlete, a powerlifter, a body builder, or just into general fitness, the Romanian Deadlift is one of the best exercises you can do.  No other exercise hits the hamstrings so well in a coordination with the glutes and low back.  The posterior chain is often neglected but is critical in sports for top performance and injury prevention.  The RDL is a great strength assistance exercise to help make the hamstrings stronger and can even help improve your squats and deadlifts.  For those of you wanting to learn or improve your hang clean/power clean technique, the RDL is great to help assist with learning to get in a good pulling position and getting your "shoulders over the bar."

Romanian Deadlift Technique:

Starting Position:

• Clean Grip or shoulder width
• Stance hip to shoulder width
• Knees Slightly bent 
• Bar lightly resting against thighs
• Eyes straight ahead
• Arms Straight
• Chest out/shoulders back
• Flat or "arched back"

Descent:

• "Hinge" at the hips
• Knee angle should stay fixed throughout the movement
• Bar descends slowly (about 3 seconds on the way down) and under control down your legs to mid-shin
• Keep chest out/shoulders back
• Weight should be on your heels
• Should feel tension in your hamstrings (if not, you are likely bending your knees too much)

Ascent:

• Same as descent but can be faster on the way up
• Finish at the starting position standing all the way up

With the RDL, it is best to start very light.  Given the fact that it is more of an eccentric exercise, you will find yourself quite sore the next couple days (especially if you have never done them).  There are many great exercises around, but the RDL provides fantastic posterior chain work.