Training Technique: Romanian Deadlifts

Updated: May 2, 2012

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.)