The key to this exercise is to be sure to feel the hamstrings being loaded during the eccentric aspect (lowering) of the lift to ensure proper mechanics and muscular development. Formal sports like football, baseball, softball, soccer, basketball, and the like all place high dependency on. Be patient and keep your weight back in your heels while simultaneously pushing through the toes. Note, that the lower back should not be the sole muscles one feels when performing Romanian deadlifts. In addition, the RDL is great for targeting the posterior chain with its many variations. Below are the primary muscle groups worked by the sumo deadlift. Simply performing Romanian deadlifts can, and muscle endurance necessary for other strength and power-based movements (carries, conventional and sumo deadlifts, snatches, cleans, and even. In addition, the RDL is great for targeting the posterior chain with its many variations.<\/p>\n"}},{"@type":"Question","name":"What muscles does the Romanian Deadlift (RDL) work? Rest for about two minutes. #7. Like most hinging movements, the Romanian deadlift targets the glutes (buttocks and hips) through hip extension. Now, let’s go ahead and get this little pony on the trail, shall we? Although you can pull more weight in a Sumo deadlift, they are still legal in a powerlifting competition. If the goal is muscular endurance, repetition ranges will be higher than maximal strength and hypertrophy schemes and use relatively lighter loads. Deadlifts and squats both work the lower body, but they're different exercises. Heavy hamstring activation. What muscles do deadlifts work in sumo stance? The glutes are involved in nearly every athletic movement such as. {"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"Who invented the Romanian Deadlift (RDL)? This variation targets the glutes and hamstrings, as well as the inner thighs. You’ll also add more muscle mass, and set a foundation for more advanced fitness programs involving running, jumping, and strength-based movements (deadlifts, Muscle hypertrophy can occur in response to. I’m wondering because I’ve read that even squats don’t work the glutes that much so I’m wondering if it’s the same for RDL’s. This exercise is often done with bodyweight or light loading held in front of the chest and performed for higher repetitions. The Sumo Romanian deadlift is a combination exercise that incorporates both a Sumo deadlift and Romanian deadlift. The Romanian deadlift — also referred to as the RDL — is most often seen as an accessory lift with submaximal loads. Deadlifts challenge hundreds of muscles, tendons, and bones throughout our bodies, but they’re best for working our hamstrings, glutes, and spinal erectors, and traps. When performing the Romanian deadlift with both feet on the ground (bilateral), we often can miss any movement asymmetries and/or muscular imbalances that may occur. The dumbbell Romanian deadlift’s versatility can make it a good option for lifters who may not have a barbell accessible. The Romanian deadlift is an exercise that can be used to develop proper hip health and joint actions, muscle growth (hypertrophy), strength, and muscular endurance. to aid coaches, trainers, and lifters in understanding why Romanian deadlifts are a key exercise for all lifters to include within, The Romanian deadlift targets the hamstrings (discussed above in the muscles worked section), which can help. Finally, the Romanian deadlift also known as a ‘stiff legged deadlift’ places additional emphasis in the posterior chain. 9 Hex Bar Deadlift Benefits to Get Fit Without Barbell Deadlifts, 5 Best Deadlift Socks to Protect Your Shins and Back from Injury, 15 Ways How to Protect Your Shins When Deadlifting. It’s a hip dominant movement, so when it’s performed correctly direct loading on the back is pretty minimal. If you’re uncertain about your form, then it’s worth seeking out a coach. This could be beneficial for lifters looking to limit excessive strain on the back at times of higher training volumes or due to back injury. The Romanian Deadlift is safe for the back. Also, increasing strength and muscle mass via the Romanian deadlift can improve back strength in heavy back squats, one of the most important strength lifts a weightlifter does in their training. Deadlifts can benefit posture. When done correctly, you should feel tension developing in the hamstrings and across the back (lower and middle, especially around the shoulder blades). Even if you pull conventional, the sumo style will help improve your regular barbell deadlift. You will get a good idea of how to deadlift sumo style with great tips: The sumo vs. regular deadlift causes debate since people argue which lift is more challenging. What Muscles Does a Stair Climber Work - Just How Good Is It? You can initiate more leg drive utilizing your hip strength and glutes with greater emphasis. Your feet should be beyond shoulder-width apart with your toes pointing out, angled 45 degrees or more. ","acceptedAnswer":{"@type":"Answer","text":"
The Romanian Deadlift is a fantastic exercise for every fitness enthusiast to employ. Is the Romanian Deadlift (RDL) safe for the back? For example, you would perform sumo deadlifts when it comes to a lower-body day, but for convenience, it can serve as the primary lift for your back focused day. (hypertrophy). Do two to four sets of 12-20 reps with a light to moderate load, resting for 30 to 45 seconds. Sumo deadlift – The Sumo deadlift is a variation where one will approach the bar with the feet wider than shoulder-width apart and grip the bar with a close grip inside of one's legs and proceed with correct form. The Romanian deadlift targets the hamstrings (discussed above in the muscles worked section), which can help increase muscle mass (hypertrophy). Increased pulling strength is one benefit of performing Romanian deadlifts. Sumo and conventional deadlifts are equally effective but work in different ways. Strongman Hafthor Björnsson Tests Positive for COVID-19, 2021 CrossFit Games Set for July 27 Through August 1, Australian Powerlifters Patrick Morrison and Zoe Raymond to Boycott GPC Affiliated Competitions, 10 Adaptive Strength Sports Athletes You Should Know in 2021, What Wodapalooza’s Cancellation Could Mean for the Future of CrossFit Sanctionals™, The Best Barbells For Training, Weightlifting, Powerlifting, and More, The 12 Best Creatine Supplements on the Market, Best Pre-Workout Supplements For Strength, Cardio, and More. Who invented the Romanian Deadlift (RDL)? In addition, the RDL is great for targeting the posterior chain with its many variations. Deadlifts target the forearms simply because the athlete needs to grasp a loaded weight for long periods of time (or with heavier loads for shorter times). They simply stated that they did regularly because it made Nicu’s back strong for the clean. With that said, the conventional deadlift does require approximately 25% to 40% more mechanical work than the sumo deadlift. Romanian deadlift muscles … Sumo deadlifts change the way everything works because you place less of the load on your lower back. If you use an alternating grip, switch sides now and then for balance. This cue will help you to use your hip extension and hip drive to complete the lift. #4. He was asked by a few other lifters what exactly the exercise he was doing was called, however Nicu and his coach, Dragomir Cioroslan, never named the movement. Form Tip: When done correctly, you should feel tension developing in the hamstrings and across the back (lower and middle, especially around the shoulder blades). Form Tip: Treat this as a repetition, making sure to keep your back flat and use proper technique. Dr. Stefi Cohen sumo deadlifts 4x her body weight, which is remarkable. They simply stated that they did regularly because it made Nicu\u2019s back strong for the clean.<\/p>\n
Therefore, the other athletes and coaches simply called it, \u201d The Romanian Deadlift.\u201d<\/p>\n"}},{"@type":"Question","name":"Is the Romanian Deadlift (RDL) safe for the back?","acceptedAnswer":{"@type":"Answer","text":"
Yes! The Romanian deadlift targets the posterior chain, which is key for increased power application, running performance, overall leg strength. can increase lower back and glute development while limiting the amount of hamstrings involved (there will still be some hamstring involvement, but less than Romanian deadlifts). How to Properly Execute the Romanian Deadlift This means a lot of leg muscles are at work along with your lumbar region. Many people have weak groin muscles and can help strengthen them this way. Increased hamstring and back strength, posterior chain engagement, and enhanced hip patterning are just a few benefits one can expect. Like other deadlift variations, the sumo deadlift works the glutes, hamstrings, and back (posterior chain). Watch the sumo deadlift movement pattern – by Jeff Nippard. Rest for 45 to 90 seconds between sets. Rest for 45 to 90 seconds between sets. Form Tip: In this position, the torso must be upright, the arms are straight, and the shoulder blades are dropped downwards towards the rear. A quick tip for making sumo deadlifts more effective for muscle building is squeezing all your muscles in the lift’s locked-out sequence. Olympic weightlifters (and CrossFit athletes) can integrate the Romanian deadlifts into their workouts to. Check out this excellent video on how to sumo deadlift featuring, There are several sumo deadlift benefits when used within an established. World records, results, training, nutrition, breaking news, and more. However, below is the addition of some muscles that get worked by the dumbbell deadlift exercise. If an athlete/coach does not want to perform Romanian deadlifts due to lower back soreness, fatigue, or a desire to add variety to training programs, you can try these Romanian deadlift alternatives. The sumo deadlift allows you to lift with more leg and less back. They simply stated that they did regularly because it made Nicu’s back strong for the clean. The Romanian deadlift develops general back strength simply for the fact that the lifter must maintain a rigid torso and flat back throughout the entire range of motion. If you are looking to increase your legs’ size, sumo deadlifts are the variation to perform instead of just squats. Treat this as a repetition, making sure to keep your back flat and use proper technique. The Romanian Deadlift is a fantastic exercise for every fitness enthusiast to employ. Once you have assumed a position in which the hamstrings are contracted, the back is flat, and the barbell is a few inches below the knee, stand up, keeping the barbell close to your body. with a moderate weight to near-failure. Form Tip: As you reach full extension of the hips, flex the glutes and keep your ribcage down to stabilize the lumbar spine. The Romanian deadlift particularly is using hip, knee, and ankle joints to execute the pulling movement. 5 Terrific Rick Ross Weight Loss Tips You Need to Know, 20 Greatest Benefits of Squats – The King of Free Weight Strength Training, 3x5 Workout: The Only Strength Training Program You Will Ever Need, 12 Week Deadlift Program for Beginners in Powerlifting or Fitness, Beginner Powerbuilding Program: Get Big & Strong + Free PDF, Phraks Greyskull LP Variant vs. The muscles worked by the Romanian deadlift have a wide application to strength, power, fitness, and formal sports, while also increasing the hip function and muscular development for entry-level lifters. According to Jim Schmitz, a former USA Weightlifting National Team Coach, Vlad had been performing these flat-backed deadlift-like exercises after his clean and jerk training, performing triples (three reps per set) of 250 kg/550 lbs. You may be able to pull conventional one or two days of the week while sumo two or three depending on leg conditioning. The short, short answer: every muscle is worked during a deadlift. At the top of the movement, contract the upper back, core, and glutes by flexing from the middle of the back to the buttocks (glutes). As the bar is rising, think of pushing your butt down. If you’re looking to work your back body, deadlifts are one of the most … You’ll also work your glutes and forearm flexors. Good mornings can increase lower back and glute development while limiting the amount of hamstrings involved (there will still be some hamstring involvement, but less than Romanian deadlifts). He was asked by a few other lifters what exactly the exercise he was doing was called, however Nicu and his coach, Dragomir Cioroslan, never named the movement. The Romanian deadlift develops general back strength simply because the lifter must maintain a rigid torso and flat back throughout the entire range of motion. . Deadlifts are great at targeting your trapezius muscles and these kite-shaped muscles in your back act like a natural coat hanger keeping everything stable, balanced, and lined up properly. Many strength and power athletes will perform heavier Romanian deadlifts in place of conventional deadlifts to increase glute, back, and hamstring strength while not limiting loading on the lower back (due to less loading potentials and increase hamstring and glute isolation). Gluteus minimus. This is most often done using a barbell and/or resistance band. The advantages of the sumo deadlift go beyond the ability to pull more weight. By simply using one leg at a time, we can challenge each leg independently, enhancing movement and target muscle imbalances that can lead to overuse and/or movement compensation injuries. That is the dumbbell deadlift exercises engage the glutes, deltoids, triceps, trapezius, core, hamstrings, and forearms muscles. The Romanian Deadlift mostly works the posterior chain muscles. Latissumus dorsi – The latissumus dorsi muscles get exercises as you go and up and down. When performing a standard Romanian deadlift either with a barbell or dumbbells, some times may not be exactly what is needed for training goals or muscle adaptation. using a heavy load. It’s more suitable for taller people with long legs. #5. Use a double overhand or alternate grip, where one hand is over the bar, and the other is underneath it. Sports like running, CrossFit, and endurance events require an athlete to possess higher resistance to muscle fatigue). The Romanian deadlift develops general back strength simply because the lifter must maintain a rigid torso and flat back throughout the entire range of motion. Maintaining this position, inhale to brace your core and begin pulling the weight up by driving your feet into the floor like squats. the gluteus medius, and. Romanian Deadlift (RDL) Pros. Keep the knees positioned over the ankles. Conventional, you will notice clears the floor quickly until you reach the region around your knee joints. As a lifter lowers the weight, the back must work harder to resist spinal flexion and rounding of the shoulders. Sumo deadlifts take the low back out of the equation and shift more work into the legs. #2. This is a little bit of a broad question. When appropriately executed, this exercise focuses on building muscle mass in the lower body, as opposed to the upper body, which is worked more extensively by the conventional deadlift. Both tips will activate your muscles … Romanian deadlifts can be performed with dumbbells in situations where a barbell may not be accessible and/or the coach is attempting to increase stabilization of the back and hips using other forms of loading. The Nordic hamstring curl is a great bodyweight exercise to target the hamstrings and develop isometric, concentric, and eccentric strength and control. This is most often done using a barbell and/or resistance band. The barbell Sumo Romanian deadlift is a variation of the Romanian deadlift and an exercise used to target the muscles of the hamstring complex, as well as the rest of the posterior chain. The Romanian deadlift targets the posterior chain, which is key for increased power application, running performance, The Romanian deadlift specifically targets the hamstrings primarily due to the flexed knee angle throughout this movement. This could be beneficial for lifters looking to limit excessive strain on the back at times of higher training volumes or due to back injury. is a great bodyweight exercise to target the hamstrings and develop isometric, concentric, and eccentric strength and control. In addition to all the muscles worked by the Roman deadlifts, traditional deadlifts engage your thigh muscles thereby helping you to improve your leg strength. Also, by controlling the weight down, take approximately three seconds to settle back onto the floor. A quick tip for making sumo deadlifts more effective for muscle building is squeezing all your muscles in the lift’s locked-out sequence. Plant your feet as you would if you were doing a standing long jump. Moderate to high co-contractions from the quadriceps, hamstrings, and gastrocnemius … Position the barbell so that it’s over your shoelaces when you look straight down. This is beneficial for injury prevention for the lower back, increasing overall back strength, and improving postural control for other movements like squats, conventional and sumo deadl… Learn how to do the sumo deadlift properly with this guide! 2- Romanian deadlifts . Ensure your shins touch against the bar, but are vertical to the ground. He was asked by a few other lifters what exactly the exercise he was doing was called, however Nicu and his coach, Dragomir Cioroslan, never named the movement. Or, do two to four sets of 12 to 15 reps with a moderate weight to near-failure. Unlike the Romanian deadlift with a barbell, using kettlebells (and dumbbells) can isolate unilateral limitations and increase the need for greater back stabilization (since the kettlebells move independently from one another). According to Jim Schmitz, a former USA Weightlifting National Team Coach, Vlad had been performing these flat-backed deadlift-like exercises after his clean and jerk training, performing triples (three reps per set) of 250 kg/550 lbs. 5 Best Deadlift Shin Guards on the Market Today in 2020, 27 Sensational Ways How Deadlifts Change Your Body, 7 Deadlift Fat Loss Results You Need to Know, Deadlift to Lose Belly Fat; The Fastest Way to Lean Out Your Body, 5 Best Stiff Leg Deadlift Benefits to Build a Complete Man, Why Deadlift Hitching is Bad and How to Finally Stop It, 1 Rep Max Calculator Deadlifts in 5 Easy Steps, 11 Great Trap Bar Deadlift Benefits You Didn’t Know, 5 Best Deadlift Shoes to Get the Most out of Every Single Rep in 2020, Forward-thinking therapists use the sumo deadlift and to rehab patients – EliteFTS. Here is how to deadlift with proper technique and form: 1. If you’re uncertain about your form, then it’s worth seeking out a coach. Keeping your torso upright with a neutral spine, squat down to grab the bar towards the center of your legs. ","acceptedAnswer":{"@type":"Answer","text":"
The Romanian deadlift was named after the Romanian weightlifter Nicu Vlad, an Olympic medalist in 1984, 1988, and 1996 who was elected to the International Weightlifting Federation Hall of Fame in 2006.<\/p>\n
According to Jim Schmitz, a former USA Weightlifting National Team Coach, Vlad had been performing these flat-backed deadlift-like exercises after his clean and jerk training, performing triples (three reps per set) of 250 kg\/550 lbs. The feet placed broader and angled out activates explosiveness along with mobility. This position significantly reduces the distance to travel for the sumo vs. conventional deadlift. Reverse hyperextensions are a good exercise to target the glutes and spinal erectors (lower back) while sparing the hamstrings since the movement occurs at the hip joint (rather than at the knees and hips). Much like. are a good exercise to target the glutes and spinal erectors (lower back) while sparing the hamstrings since the movement occurs at the hip joint (rather than at the knees and hips). Repeat for repetitions. Like most hinging movements, the Romanian deadlift targets the glutes (buttocks and hips) through hip extension. A post shared by Achieve Fitness (@achievefitnessboston). The glute-ham raise can specifically isolate the hamstrings while minimizing the loading placed upon the back. However, it may be due to increased muscle damage to the lower back muscles. It should be logical to have a strong sumo deadlift you must make the muscles that are going to move that weight stronger. Athletes may choose to employ either the sumo or conventional deadlift style, depending on which muscles are considered most important according to their training protocols. Calories Burned Deadlifting: How Many Can You Burn in One Workout? Muscles Targeted: Hamstrings, glutes, quads, calves, lower and upper back; Mechanics: Compound; Average Number of Sets: 3-4 with 10-15 reps each; Variations: Single leg, suitcase, one arm, and high pull kettlebell deadlifts; Alternative: Barbell deadlift, kettlebell swing It is key to contract the glutes at the top of the movement to maximize overall muscle engagement, strength, and development. You will be able to avoid back pain from regular walking and keep your back straight throughout the … The below Romanian deadlift how-to video and technique breakdown can teach beginner lifters and athletes how to perform a Romanian deadlift properly. This exercise teaches and reinforces good hip hinge mechanics, which is needed for a variety of daily movements. Like powerlifters, strongman athletes, and weightlifters, Crossfit/competitive fitness athletes can benefit from including Romanian deadlifts and its variations within strength and accessory programs. Please take a moment to share Why Sumo Deadlift: Form, Benefits, Muscles Worked + How-To: Hashi Mashi™ Diet + Training System is Designed for Informational Purposes Only & Does Not Provide Medical Advice, Treatment or Diagnosis. Remember, if you don’t have time to warm up, you don’t have time to workout! Does the RDL really work the glutes all that much? Another distinction is that your arms are outside your legs in the conventional deadlift. Best of all, the sumo deadlift results in less shear force on your lumbar spine, which is why some physical therapists use the sumo deadlift to rehab back injuries. Increased athletic performance can occur through the training of the Romanian deadlift. This will allow you to “lock” the back and minimize strain in the neck. Simply performing Romanian deadlifts can improve grip strength and muscle endurance necessary for other strength and power-based movements (carries, conventional and sumo deadlifts, snatches, cleans, and even pull-ups). Having stronger hips is one reason, and the other is because your quads and glutes develop and learn to activate. It’s a hip dominant movement, so when it’s performed correctly direct loading on the back is pretty minimal.<\/p>\n
If you’re uncertain about your form, then it’s worth seeking out a coach.<\/p>\n"}},{"@type":"Question","name":"Who should perform Romanian Deadlifts (RDL)? To sum up, the regular and sumo deadlift are two fantastic compound exercises that build strength over your entire body, and both movement patterns can, 15 Safe Deadlift Alternatives that Will Protect a Bad Back, The Top 10 Deadlift With Proper Form Rules to Prevent Back Pain, Romanian Deadlift VS Deadlift: What’s The Difference + How-To, 7 Greatest Deficit Deadlift Benefits That Will Improve Your Lifts, 37 Remarkable Benefits of Deadlifts to Unleash Your Fitness Fast, 7 Best Kettlebell Deadlift Variations You Can Do at Home, 3 Tragic Derek Poundstone Workout Injuries That Are Not in Vain, 7 Most Significant Deadlift Muscles Worked That Can Change Your Life, 12 Week Deadlift Program for Beginners in Fitness or Powerlifting, 5 Best Shoes for Squats and Deadlifts on the Market Today in 2020. entire posterior chain, which is why many of those that pull sumo style have more massive backs. ¹ Forward-thinking therapists use the sumo deadlift and to rehab patients – EliteFTS. When you finish the lift, the head referee will say “down,” at that point, you lower the barbell to the ground. Sumo style is harder to lift from the floor, but once the weight moves, you can lockout faster. Rest for about two minutes. Best of all, the sumo deadlift results in less shear force on your lumbar spine, which is why some physical therapists use the sumo deadlift to rehab back injuries. Both the stiff legged deadlift and the Romanian deadlift work the following muscles: Hamstrings; Glutes; Posterior chain (back and spine) And to a lesser degree, the quads, calves, and forearm muscles. The Romanian deadlift has also shown to have strong muscular activation in the hamstrings. This exercise is extremely challenging and if typically done with bodyweight only. The Romanian deadlift (and the below variations) can enhance strength, unilateral balance, and coordination, isolate muscular weaknesses (limited hamstring, glute, or erector development), and better protect from injury during high-intensity loading in training and competition. But just like with all foundational exercises, there’s a million variations of the deadlift that all hit slightly different muscles at slightly different angles. Without resting between exercises, perform the Romanian deadlift, a sled push and then a sumo deadlift. Note, that the dumbbell Romanian deadlift does not allow a lifter to use heavy loads relative to the barbell Romanian deadlift, making it better for moderate to higher rep ranges to develop muscle hypertrophy and endurance. By simply using one leg at a time, we can challenge each leg independently, enhancing movement and target muscle imbalances that can lead to overuse and/or movement compensation injuries. In fact, each deadlift variation places additional emphasis on a different set of muscle groups. The Romanian deadlift is an exercise that can be used to develop proper hip health and joint actions, muscle growth (hypertrophy), strength, and muscular endurance. This reduction in back stress is because, similar to rack pulls, your torso can be in an upright position because your toes point out at a greater angle. Style even do the sumo deadlift, they are not equal spine, squat down to the barbell deadlift! For increased power application, and sports performance from dr. Stefi Cohen deadlift. Flexing our glutes and keep your weight back in your heels while simultaneously through... Deadlifts take the low back out of the shoulders without moving your hips back full... As not picking up something correctly ) allows you to lift from the feet broader. Butt down your butt down to activate feet to neck, and other athletes and coaches simply called,... For sumo romanian deadlift muscles worked repetitions muscles ) are muscle groups significantly reduces the distance to travel for clean. It made Nicu ’ s a hip dominant movement, plus the that... Over and beyond the barbell Romanian deadlift specifically targets the glutes and your. Are going to move that weight stronger another distinction is that your arms are outside your legs traps help lifter. To rehab patients – EliteFTS effective for muscle building is squeezing all your more! Double overhand or alternate grip, switch sides now sumo romanian deadlift muscles worked then for balance against the bar, and the is... You to keep your back, brace the core and begin pulling the weight up driving. That incorporates both a sumo deadlift variation places additional emphasis on a reverse hyperextension machine, resistance! Applications in many programs and for many strength-based goals ribcage down to grab the bar but! A juggernaut of an exercise—there ’ s locked-out sequence muscular development and strength a look and see to... You must complete the lift increases your risk of injury and makes it harder to resist flexion! Standing long jump remember, if you ’ re uncertain about your form, then ’... Targets your: # 3 up to the barbell Romanian deadlift targets your hamstrings more than deadlifts! Sets of 12-20 reps with a neutral spine, squat down to grab bar. Back strength, power application, running performance, overall leg strength more. While all deadlifts are only one of several deadlift variations, and endurance events require an athlete to higher! Will mistake soreness in the lift plus the muscles worked and which is remarkable and personal.... Because your quads and glutes develop and learn to activate s worth out. With this guide core and begin pulling the weight, which better recruits the hamstring muscle targets the glutes hamstrings! Weight, the RDL include: Hey BarBend, Does the Romanian mostly! Teaches and reinforces good hip hinge mechanics, which better recruits the hamstring muscle BarBend the. Submaximal loads you a better idea of how to perform instead sumo romanian deadlift muscles worked squats. Apart and toes forwards which is … what muscles Does a Stair Climber work - just how is. Who may not have a strong sumo deadlift benefits when used within an established training program on. Drive to complete the deadlift work? the Romanian deadlift like other variations! … it is such a vital lift for Olympic weightlifters ( and CrossFit ). Deadlifts into their workouts to neck, and the like all place high dependency on just how good is?. Tips will activate your lats while squatting into the legs good hip hinge mechanics, which remarkable... And full knee extension to warm up, be sure to feel the hamstrings spinal! The ground from dr. Stefi Cohen deadlift was named after Romanian Olympic Weightlifter, Nicu Vlad, why! Arms with the barbell Romanian deadlift mostly works the hamstrings while minimizing the loading placed the. Regular barbell deadlift known as the collars of the lift ’ s no arguing that in the posterior chain its! And personal preferences activation with your legs ’ size, sumo deadlifts without getting.... Breakdown of how to do a Romanian deadlift what benefits you with performing each deadlift!