{"id":6457,"date":"2023-08-11T04:09:16","date_gmt":"2023-08-10T21:09:16","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=6457"},"modified":"2023-08-11T04:09:16","modified_gmt":"2023-08-10T21:09:16","slug":"how-to-romanian-deadlift-for-glutes-strength","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=6457","title":{"rendered":"How to Romanian Deadlift for Glutes Strength"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">L<\/span>eg day in the gym would not be complete without sets of <a href=\"https:\/\/www.wellandgood.com\/romanian-deadlift-form\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/romanian-deadlift-form\/\">Romanian deadlifts<\/a> for your glutes. All it takes is lowering a weight (like a dumbbell or barbell) from hip height toward the ground, while keeping your knees bent and the weight close to your body as you bend over, then driving your hips forward to stand back up. This one exercise\u2014commonly known as RDLs\u2014engages nearly the entire back side of your body, with a special emphasis on your hamstrings and glutes.<\/div>\n<p>But there may be a problem: What if you\u2019re not actually feeling it in those places? You could be experiencing back pain by overcompensating with the incorrect muscles, or you could be plateauing with the amount of weight you&#8217;re able to lift.<\/p>\n<hr\/>\n<hr\/>\n<p>Here are a few things to keep in mind if you want your Romanian deadlifts to feel stronger and less awkward.<\/p>\n<h2>Focus on the hinge motion<\/h2>\n<p>There\u2019s a lot to think about when it comes to <a href=\"https:\/\/www.wellandgood.com\/how-to-do-a-deadlift\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-do-a-deadlift\/\">RDL form<\/a>. For starters, this move is a <a href=\"https:\/\/www.wellandgood.com\/how-to-hinge-hips\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-hinge-hips\/\">hinge motion<\/a>, not a squat. So to do it correctly, you really have to push your butt back behind you.<\/p>\n<p>\u201cYou wanna think of it like your hips are the hinge to a gate,\u201d as <a href=\"https:\/\/www.planetfitness.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.planetfitness.com\/\">Planet Fitness<\/a> national lead trainer <a href=\"https:\/\/www.linkedin.com\/in\/teddy-savage-459a21142\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/teddy-savage-459a21142\/\">Teddy Savage<\/a> describes it. \u201cYour backside, your buttocks is important in this movement. It&#8217;s the primary mover, and you wanna think of it like your closing a car door with your butt.\u201d<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/romanian-deadlift-for-glutes\/\" current-title=\"This Is Why Your Romanian Deadlifts Aren\u2019t Getting Any Stronger, According to a Lifting Coach\" current-image=\"romanian-deadlifts-for-glutes-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-02-10\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/romanian-deadlift-for-glutes\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/romanian-deadlift-for-glutes\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/romanian-deadlift-for-glutes\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h2>Use your mind<\/h2>\n<p>Another key is actively engaging the right muscles with a \u201cmind-muscle connection,\u201d as Savage says. \u201cIn your mind you should be thinking, I&#8217;m moving this weight with my glutes and hamstrings; I&#8217;m not moving it with my back muscles.&#8221;<\/p>\n<p>Forging that mind-body connection can be tricky. One thing that can help is to <a href=\"https:\/\/www.wellandgood.com\/muscle-activation\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/muscle-activation\/\">activate the muscles<\/a> before they actually <em>do<\/em> the work of lifting. In other words, squeeze your glutes and hamstrings when you are in the hinge forward position, before you bring your upper body upright.<\/p>\n<h2>Stretch and mobilize<\/h2>\n<p><a href=\"https:\/\/www.wellandgood.com\/how-to-train-mobility\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-train-mobility\/\">Mobility<\/a> is all about enabling joints to reach their full range of motion, while <a href=\"https:\/\/www.wellandgood.com\/why-is-flexibility-important\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/why-is-flexibility-important\/\">flexibility<\/a> allows muscles to lengthen to their longest point. To get the most out of any exercise, a mobilized joint and flexible muscle are paramount.<\/p>\n<p>For an RDL, stiff hips and tight hamstrings\u2014which are common side effects of sitting in one position for long periods of time\u2014can impact the range of motion you can access, and therefore the amount of weight you can lift.<\/p>\n<p>\u201cIf you feel like you&#8217;re not really progressing, it may be because you&#8217;re not achieving your fullest range of motion,\u201d Savage says.<\/p>\n<p>He suggests stretching both before and after working out, and incorporating stretches like <a href=\"https:\/\/www.youtube.com\/watch?v=YA-h3n9L4YU\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.youtube.com\/watch?v=YA-h3n9L4YU\">good mornings<\/a> that mimic the hinging motion.<\/p>\n<h2>Start light<\/h2>\n<p>If you find yourself plateauing in your RDLs, you might actually be lifting too heavy. Weights that cause you to compromise on form impact your ability to activate the correct muscles, which means you might not be getting the most out of the exercise.<\/p>\n<p>\u201cAlways start light and focus on form and mechanics,\u201d Savage says. \u201cAs you feel comfortable with being able to move your body through its full range of motion, start adding weight incrementally.\u201d<\/p>\n<h2>Do complementary isolated movements<\/h2>\n<p>Since the RDL is a compound exercise, one way to improve your power is to work on the individual muscle components that go into executing the move.<\/p>\n<p>\u201cDo exercises that target those muscles independently,\u201d Savage says. \u201cSo we know that hamstrings are really important to RDLs\u2014do hamstringing curls to just strengthen that muscle by itself. We know glutes are one of the prime movers of this motion, so do a couple of glute kickbacks.\u201d<\/p>\n<h2>Try different tools<\/h2>\n<p>If you\u2019re only using dumbbells, Savage suggests switching up the kind of resistance you\u2019re using, which can provide a new challenge to the muscles.<\/p>\n<p>\u201cMaking sure that you use different modalities to strengthen those muscles in different ways starts firing off those stabilizers and you&#8217;ll be able to increase your progress,\u201d Savage says.<\/p>\n<p>Resistance bands, barbells, cables, or kettlebells are all great dumbbell alternatives.<\/p>\n<h2>Pay attention to back strain and pain<\/h2>\n<p>Pushing through pain is not the answer, especially if that pain is originating in your back. It could indicate you\u2019re doing the move wrong, and therefore not engaging the correct muscles\u2014and subsequently not strengthening those muscles.<\/p>\n<p>\u201cIf you&#8217;re feeling it somewhere where you shouldn&#8217;t be, you wanna stop and correct form and technique,\u201d Savage says. \u201cHaving your back stay out of it as much as possible starts even before you go into the hinging motion, because you wanna keep a good neutral spine at all times. That means you wanna have your chest nice and pronounced, roll your shoulders down and back, and then engage your lats\u2014which are the big muscles right under your armpit\u2014and the lower lumbar muscles. Those muscles stay engaged throughout the movement.\u201d<\/p>\n<h2>Go at your own pace<\/h2>\n<p>RDLs might sound intimidating, but Savage is confident it\u2019s a move that anyone from a beginner to an expert can execute and use to develop strength. Approach the exercise with patience and curiosity, and know that progressing at your own pace is just fine.<\/p>\n<p>\u201cYou don&#8217;t have to judge yourself for being a beginner at it. Have fun taking your time and enjoying the progress and understanding how you get better one step at a time,\u201d Savage says. \u201cThat&#8217;s important not only for being proficient at RDLs, but all exercises. Understand that it&#8217;s okay to begin at something and progressively work your way up with patience.\u201d<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Leg day in the gym would not be complete without sets of Romanian deadlifts for your glutes. All it takes is lowering a weight (like a dumbbell or barbell) from hip height toward the ground, while keeping your knees bent and the weight close to your body as you bend over, then driving your hips &hellip;<\/p>\n","protected":false},"author":3,"featured_media":6458,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-6457","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6457","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6457"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6457\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/6458"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6457"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6457"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6457"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}