The dead lift is a multi-joint, lower body strength exercise. Because you use some of the largest muscles in your body during the dead lift, you can lift relatively heavy weights. The standard dead lift works many muscles in your lower body, including your hamstrings, but the Romanian dead lift targets the hamstrings more.
Dead Lift
The standard dead lift involves movement at the hip and knee joints. With a loaded barbell on the floor, stand with the balls of your feet under the bar. Squat down and grab the bar with an overhand grip, just outside your knees. Push through your heels, straightening your knees and hips, until you are in a standing position. Keep your back straight throughout the movement. Do not bend at your waist; bend only at your hips.
Romanian Dead Lift
The Romanian dead lift involves movement only at the hip joint. Stand with your feet hip-width apart and hold a barbell in front of your thighs. Maintain a slight bend in your knees and keep them locked in this position throughout the movement. Push your hips back, allowing the barbell to slide down your legs as you lower your torso toward the floor. Keep your back straight. Stop when you feel a slight stretch in your hamstrings and then reverse direction.
Hamstring Involvement
The standard dead lift exercise works the hamstrings in conjunction with several other muscle groups, including the quadriceps and the muscles of the lower back. The hamstrings are not the primary movers; they assist during the exercise. The Romanian dead lift more directly targets the hamstrings. They are primary movers along with the gluteus muscles. The erector spinae, which are primary movers during the standard dead lift, are secondary stabilization muscles during the Romanian dead lift.
Considerations
During the Romanian dead lift, your lower back is in a precarious position. If you allow the weight to move away from your body, this puts more pressure on your lower back. Keep the weight close to your body to reduce the risk of injury; the barbell should touch your legs as it slides up and down. Start with light weight and focus on learning the proper techniques for the exercise. Do not move your knees, keep your weight back on your heels and maintain a neutral spine. Once you perfect the exercise form, gradually increase the weight.
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