The Romanian Deadlift

Training Tip: Most leg work performed in the gym will fall into the category of squats, presses, lunges and extensions. While these movements certainly have their place, if they aren’t balanced with exercises that work the hip extensor, they can make individuals ‘quad dominant’. So what’s the solution you might ask? Some turn to leg curls to solve their problems … To them, I would present a more functional solution - The Romanian Deadlift.

RDL’s allow one to use greater intensity in comparison to leg curls and, considering the hamstrings are primarily comprised of fast twitch fibres (which respond best to higher intensity levels), this makes the RDL the ideal choice when working this muscle group.

Notes On Technique: To begin, start by setting up a power rack with the hooks at about waist level. RDL’s do not involve lifting the weight from the floor into starting position.
When performing reps keep your core tight and allow your back to maintain its natural curvature. Do not bend or over straighten your back, instead your butt should move back ever so slightly, and you should feel a stretch in the hamstrings.
As demonstrated in the above picture Romanian deadlifts involve lowering the bar to just below knee level, NOT all the way to the floor.
Once you reach the limit of your hamstring flexibility reverse the movement. I find I get the most out of this movement when I squeeze my glutes near the top of the movement.