Romanian deadlifts are an awesome choice for building strong, toned legs and taking your leg workout to the next level. Romanian Deadlift targets your lower body muscles creating a powerful compound exercise that is sure to challenge even the most experienced gymgoers. By adding in some unique variations of this exercise with distinct rep schemes and techniques, you can turn it into an even more intense strength and size-building workout! Keep reading to learn 5 Crazy Romanian Deadlift Workouts to Make Your Legs Bigger!
Romanian deadlifts are a great exercise to build strong and powerful legs. They target the hamstrings, glutes, and lower back muscles. These deadlifts are commonly seen in CrossFit workouts as well as strength training programs. This workout can also help you with your balance and posture by using proper form while performing the exercise.
Romanian Deadlifts Workouts
Below are five Romanian deadlift workouts which will help you work your legs and make them bigger.
Romanian Deadlifts With Barbell
This exercise requires a barbell and can be done with either one or two hands depending on what you feel more comfortable with. Start by standing straight up and keeping your back flat, feet hip-width apart. Grip the barbell with an overhand grip. Slowly bend your knees and lower the bar towards you while keeping your core tight. Once you reach a comfortable height, push through your heels to stand back up and squeeze your glutes and hamstrings at the top of the movement.
Romanian Deadlift With Dumbbells
This is a great variation of the Romanian deadlift which can be done using two dumbbells. Start by standing with feet hip-width apart and picking up the dumbbells from your side. Keep your back flat throughout the entire exercise. Then, slowly bend at the knees, lowering the weights towards you as far as you’re comfortable with. Once you reach the bottom of the movement, drive through your heels and stand back up straight.
Romanian Single-Leg Deadlifts
This exercise is great for challenging your balance and stability. Start by standing on one leg with a dumbbell or kettlebell in one hand. Slowly bend at the knee, hinging forward while keeping your back flat and chest up. Keep your opposite leg straight and reach the weight towards the ground. Once you reach a comfortable height, drive through your heel to stand back up to starting position
Romanian Kettlebell Swing
This exercise is great for building power in your hamstrings and glutes. Start by standing with feet hip-width apart and holding a kettlebell in front of you. Bend your knees slightly and swing the kettlebell back between your legs. Meanwhile, as it comes forward, explosively extend through your hips and squeeze your glutes to stand up straight, driving the kettlebell with force toward the ceiling.
Romanian Barbell Squat
This variation adds an extra challenge to the Romanian deadlift by incorporating a squat. Start with feet hip-width apart and grab a barbell from in front of you. Bend your knees and lower into a squat, keeping your chest up and back flat. As you reach the bottom of the squat, stand up explosively while extending through your hips and squeezing your glutes. As you reach the top of the movement, drive through your heels to stand back up and return to starting position.
These Romanian deadlift variations are great for building strength and size in your quads, hamstrings, and glutes. Incorporate these Romanian Deadlift workouts into your leg routine to start seeing results!
Benefits Of Romanian Deadlifts
- Romanian deadlift targets the hamstrings, glutes, and lower back muscles.
- Romanian deadlifts help strengthen and stabilize your core and improve balance and posture.
- Romanian Deadlift variations are great for building strength and size in your quads, hamstrings, and glutes.
- Romanian deadlifts increase power and explosiveness in the lower body.
- Romanian deadlifts can help prevent injury by strengthening your tendons and muscles.
- Also, Romanian deadlifts are a great way to develop total-body strength without adding too much weight.
Tips For Beginners
- Always keep your back straight while performing Romanian deadlifts.
- Make sure the weight is manageable and not too heavy for you to lift properly and safely.
- Focus on perfecting your technique before adding extra weight to the barbell or dumbbells.
- Start with lighter weights until you’re comfortable with the Romanian deadlift motion.
- Make sure to squeeze your glutes and hamstrings at the top of each repetition.
- Don’t forget to warm up and stretch before doing Romanian deadlifts or any other workouts!
- Perform Romanian Deadlifts in sets of 8-12 repetitions for best results.
- Take a full day of rest in between Romanian deadlift workouts to allow your muscles to recover and grow.
Furthermore, Romanian Deadlifts are an effective and challenging exercise that can help you build strength and size in your legs. With the right technique, proper form, and manageable weights, Romanian Deadlifts can help you reach your fitness goals.
FAQs
What muscles do Romanian Deadlifts work?
Romanian deadlifts target the hamstrings, glutes, and lower back muscles. Romanian Deadlift workouts can be performed 2-3 times per week with a full day of rest in between workouts.
Is Romanian Deadlift suitable for beginners?
Romanian Deadlifts are a great way to develop total-body strength without adding too much weight, so they’re suitable for beginners who can focus on perfecting their technique and form before increasing weights.
How many Romanian Deadlift should I do each workout?
Romanian Deadlifts should be performed in sets of 8-12 repetitions for best results. Make sure to take a full day of rest in between Romanian deadlift workouts to allow your muscles to recover and grow.