Romanian Deadlift

The Romanian deadlift is a different exercise from the conventional deadlift, the main difference is that its performed with straight legs. Here is a brief list of the main distinguishing features of the Romanian deadlift.

Romanian Deadlift (RDL) vs. Conventional (Deadlift)

• The bar(discs) doesn't touch the ground on the descent.
• The exercise begins with the eccentric part of the movement .
• The hips are pushed further back (hip hinge).
• It relies more heavily on reactive power and not so much on starting power .
• It targets the lumbar and pelvic extensors.
• There is very little flexion in the knee joint, which stays mostly straight

Romanian deadlift (RDL) vs Straight Leg Deadlift (SLDL)

• Legs aren't completely straight, there is a gentle fold in the knees.
• The focus isn't on bending, its on pushing the hips back.
• The waist stays neutral through the whole movement.
• The Long spinal muscles are not synergists, just stabilizers.
• The barbell stays firmly upon the legs through the whole movement.

Muscles Involved

Main:Hamstrings
Secondary:Glutes, Lower Back

Contraindications

• Not recommended for people with a score below 2 in the FMS test.
• If you can't effortlessly touch the ground with your hands while keeping your legs relatively straight this exercise is not for you.
• The exercise should be performed with perfect form.
• Do not perform without competent supervision in case of injuries in the :ankles, knees, hips, spine, wrists, elbows, shoulder joints, shoulder girdle, abdominal belt ( hernia ), strained muscles (especially the glutes , hamstrings, calves,waist and forearms) .

Variations

The most widespread variation uses a barbell , but exercise can also be performed with kettlebells, dumbbells or any comfortable to grip weights.

The exercise can be performed with a different stride and a different feet position to target specific areas of the hamstrings.

The Romanian deadlift relies more on reactive power like the squat and less on starting power like the conventional deadlift. To further enhance this effect, you can use the relatively fast (2 sec.) but still controlled descends with explosive lifts. To neutralize the effect and emphasize the starting strength, you can increase the duration of the descent or perform the movement with platforms under the discs to reach the desired height.

Method of execution

Before you attempt the RDL make sure you've done your research and actually acquaintaced yourself with the movement.
Pre-attemp.

• Stand with your back facing the wall at 20-30cm
• Try to touch the wall with your pelvis, without transferring any weight to it, and keep your back neutral.
• Aim for the stretching sensation in your hamstrings.Once the sensation has reached moderate strenght , you've reached the lowest point and now you must start straightening back the pelvis.
• Repeat until you're confident in the movement.

Preparation:

1. Grasp barbell from rack or deadlift from floor with shoulder width to wide overhand grip. 
2. Stand with shoulder width or narrower stance.
3. Neck and waist remain in a neutral position
4. Ribs are pressing againts the spine.
5. Breathe evenly.Inhale when lowering and exhale when lifting.
6. Keep your arms loose and don't bend the elbows.

Execution

1. Lower bar to top of feet by bending hips. 
2. Bend knees during descent and keep waist straight so back is parallel to floor at lowest position. 
3. Lift bar by extending at hips and knees until standing upright. Pull shoulders back slightly if rounded. 
4. Repeat.

Comments and recommendations

If your conventional deadlift has reached a plateau then you can effectively use the RDL to gain strenght and improve your performance. But keep in mind reps as low as 1-3 are not recommended.
Successfully used by weightlifters as an additional exercise.
The heavy load on the hamstrings in a wide range of movement gives perfect oppurtunity for hyperthrophy.
The exercise can also be used to increase mobility.
It is also used in condition and fat loss workouts.
By using kettle/dumbbells it can be used be used in outdoor sports as well.

(sources:exrx.net,bodybuilding.com)