The Romanian Deadlift (RDL) is an extremely well-known exercise among weightlifters. Additionally, its use can also be seen in powerlifting, crossfit and bodybuilding disciplines. Learn how to perform it and its background story below in this article!
As with many young athletes, when I was training as a professional athlete I often performed RDL exercises but was generally unaware of where their names originated or any history behind certain exercises such as Gakk Squat or RDL; instead I discovered these only after beginning coaching career and discovering Smith machines, Arnold Presses, Scott benches, or French Presses!
But in all fairness I should acknowledge my awareness of Sots Press as Victor Sots is my fellow countryman and Peter Alaev was once head coach for my senior sports career national team under him.
RDL (reverse dummy leg lift) is an iconic weightlifting exercise and widely utilized by powerlifting, crossfit, bodybuilding, health fitness training programs, rehabilitation regimens and physical rehabilitation clinics alike. A unilateral RDL variation (called single leg RDLs in health fitness training and rehab exercises) may be included to engage stabilizer muscles while increasing balance and coordination.
Just in case, let me quickly review the RDL technique.
Grab the barbell with a clean grip (using medium grip to activate lats and core muscles) and perform an overhead lifting movement from starting position. Do not straighten completely: keep both your knees slightly bent along with hip joints, shoulders over bar, chest open and back straight while gradually lowering bar almost to platform (T&G also possible), keeping back perfectly straight while knees slightly bent before returning almost upright position.
Always recall two essential details.
Maintain a straight back at all times while always keeping knees slightly bent; by adhering to this method you actively involve lower back, gluteal, and hamstring muscles in this technique.
As soon as I heard the history behind RDL from an American friend who coaches weightlifting, I was completely charmed. His account came directly from legendary Jim Smiths – coach of USA Olympic weightlifting teams in 1980, 1988 and 1992 – whom my American friend learned of during a coaching seminar by Jim himself.
Nicu Vlad from Romania became Olympic, world, and world record holder; alongside coach Dragomir Cioroslan. Both used his San Francisco gym regularly for training.
Nicu Vlad is one of few athletes worldwide who has managed to secure 200 kg at international competition in his weight category 100 kg weight class.
At the Goodwill Games held in Seattle in 1990, Nicu and Dragomir were invited by the USA Weightlifting Federation to conduct a small training tournament across various gyms – Jim’s gym being among them – where Nicu lifted 220-230kg Clean and Jerk before starting dynamic deadlift exercises without full extension for 3 reps of 250 kg each set. At that workout Nicu began training by performing Clean and Jerk repetitions before transitioning into dynamic deadlift series without full extension reps of 250kg sets with three reps each set he completed Clean and Jerk sets before commencing Dynamic Deadlift without full extension – then doing dynamic deadlift series of 250 kg each time for 3 reps before continuing onto dynamic deadlift without full extension to achieve complete mastery! At that training tournament practice Nicu and Dragomir were invited by USA Weightlifting Federation which invited Nicu and Dragomir conduct training tournament series around some gyms within USA Weightlifting Federation gym Jim. At that workout session Nicu lifted 220-230 kg during Clean jerk, before engaging into his dynamic deadlift practice! At that session. At that workout Nicu lifted 220-230 kg during Clean Jerk followed by another dynamic deadlift exercise to produce 250 kg repetitions at 3 repetitions at 3 repetitions with ease before switching over into dynamic deadlift without full extension before doing his series with 3 repetitions at Jim’s gym Jim was an exhibited as Jim was among participating gym. Jim hosted at Jim Gym! At that workout his workout he lifted 220-230 kg Clean Jerk lift followed by 250 kg Clean Jerk workout when Jim Gym as one workouts
One of the viewers inquired as to the exercise Nicu was performing and Nicu responded that they performed it to train their back and speed up Clean. Either Dragomir agreed and stated they did this to increase speed while increasing overall strength for Cleaning, according to Nicu and Dragomir respectively. When everyone saw what Nicu and Dragomir were doing they asked him to show it with lighter weight so as to explain its steps step-by-step step by step with their eyes closed! After several moments Jim Smiths made an interesting suggestion by saying we call this deadlift RDL or Romanian Deadlift–everyone agreed on it–thus RDL was born!
Fair to say, this exercise had existed even prior to being called Good Morning; for instance Japanese athlete Yoshinobu Miyake (Olympic champion in 1964 and 1968) regularly used this deadlift exercise. Some individuals may perform Good Morning with only partial extension.
As part of your preparation, I suggest including this exercise with weight that represents 80%-100% of your best Clean and Jerk, performing three to five reps each time.
As part of my own practice, I regularly combine RDL from a higher platform with Shrugs using relatively light yet comfortable weights to train the backline. RDL typically serves as part of preparation or transition periods involving additional loads; or simply provides relief between pulls. You could even try this complex without lifting straps to strengthen both forearms and grip.
As a final point, I want to advise all athletes who plan their workouts independently that include deadlifts of 70+% in their calculations in order to prevent disbalance and overtraining.
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