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)

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Dumbbell Bent-over Row

The Dumbbell Bent-over Row is a great exercise for building strength and muscle mass in the back. Suitable for intermediate and advanced fitness enthusiasts. The movement allows for an unilateral focus on the left and right side of the back muscles.

(source:fitstudio.com)

Contraindications

If you have a shoulder injuries approach this exercise with caution. In case of pain while performing the Dumbbell Bent-over Row with good form, consult a personal trainer or an expert.

Muscles

Target

• Back, General

Synergists

• Trapezius, Middle
• Trapezius, Lower
• Rhomboids
• Latissimus Dorsi
• Teres Major
• Deltoid, Posterior
• Infraspinatus
• Teres Minor
• Brachialis
• Brachioradialis
• Pectoralis Major, Sternal
• Dynamic Stabilizers
• Biceps Brachii
• Triceps, Long Head

Stabilizers

• Triceps (supporting arm)

Variations

According to the range of motion

• With a full range - movement starts by extending the arm vertically and ends when the arm and elbow are aligned with the spine. This is the classic technique of the Dumbbell Bent-over Row.
• With extended range - movement starts by extending the arm vertically, but ends with the elbow above the spine. The variation is for advanced athletes as it carries a risk of injury.
• Partial range of motion - movement starts by extending the arm vertically, but the elbow stays unlocked, stop right before locking the elbow.Movement ends when the arm and elbow are aligned with the spine . This variation is best for strenght, endurance and mass.

According to the slope

• With your back straight (flat bench) - extended range of motion and control is slightly more difficult. The variation is suitable for strength endurance and general pump.
• By leaning back (inclined bench (30 degrees)) - shorter range of motion, better control of the shoulder girdle. Suitable option for heavy weight sets.

Method of execution

Preparation

1. Kneel over side of bench by placing knee and hand of supporting arm on bench. 
2. Position foot of opposite leg slightly back to side. 
3. Grasp dumbbell from floor.Arm is straight in a relaxed position.

Performance

1. Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal, exhale.
2. Return until arm is extended and shoulder is stretched downward, inhale.

Comments and recommendations

• Do not twist your shoulder while pulling.
• Do not lower the weight rapidly, do it in a slow and controlled fashion.
• Follow the correct order: start pulling shoulder, elbow and finish run in reverse order.
• Do not bend your back during the exercise, keep your neck in a neutral position and not move while rowing.
• Do not pull the weight with the biceps muscles. Perform the movement slowly and concentrate on the back muscles. 

Relevancy

Gym and fitness

The Dumbbell Bent-over Row is an excellent way to improve the visual and strenght symmetry between the two halves of the back. Suitable for improving strength and endurance.

Bodybuilding

Exercise is suitable for adding muscle mass and improving the shape of the back muscles. Both advanced and the intermediate athletes can perform this exercise. Works best it in the middle of your back workout.

Strength training

This exercise fails to deliver the intensity that other exercises like the:T-bar row,rowing machine, pull-downs etc.But the main benefits of this exercise in strenght training is the ability to strengthen a weaker half of the back.If a weaker half is indeed present.
(sources:exrx.net)

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