Thoughts On the Romanian Deadlift

I am currently rereading “Practical programming” by Mark Rippetoe. In the book he discusses what are some good exercise and some bad exercises for sports performance.  He describes a good exercise for sports performance as an exercise that coordinates as many muscles and as many joints as possible.  A bad exercise is one that separates muscle groups or body segments.  So, I began to think about how I utilize the Romanian Deadlift (RDL) for sports performance.  My old thinking was that it was great for posterior chain development, hip flexion mobility, and spinal Stability.  I have always viewed the RDL as an assistance exercise but always thought it was important for posterior chain development.  But, I have a new view of the RDL.  It is an isolation exercise. It isolates the Glutes and Hamstrings but only one joint should be moving, the hip.  So is this exercise the best option while designing a program for sports performance?  It gets me thinking that just maybe the RDL does not have a place in sports performance training. If you have designed a program well you will be squatting, pulling from the floor and if you are doing enough sets at each exercise is this not enough posterior chain work to maintain and build strength in it?  So perhaps the RDL is better left for programs that will require more posterior chain work or programming for sports that require powerful hip extension (i.e. Rowing, Olympic style weightlifting, throwers). I have seen many programs and designed programs myself where I perform RDL’s just simply to make sure that The hamstrings are worked. But, rethinking this mind set, many strength coaches fall right into an isolationist mindset when programming the RDL in to their exercise selection.

Now don’t put my on the hater list of the RDL. I have much love for the RDL. But, perhaps this is an opportunity to utilize this fantastic lift for athletes lacking hamstring strength/flexibility, poor disassociation of their lumbar spine from thier hips, or athletes with poor spinal stabilization.  I have found that these groups of athletes struggle to learn and effectively perform the RDL. Perhaps the RDL could be used as a screening exercise to determine who needed to utilize this lift for functional reason rather than strengthening.  I have found in my experiences that the individuals who can perform the RDL well do not have trouble maintaining proper form on the squat, deadlift, bent over barbell row, clean and snatch.  By no way is the RDL a determining factor on ability to perform these lifts.  I have just found that people who can RDL tend not to struggle on those lifts.  But, people who do struggle with the RDL do tend to have technical issues on the RDL.  I utilize Gray Cook’s functional movement screen here at Ullucci Sports medicine. But, I also do check to see people ability to perform the RDL.

Just some food for thought. I would love to get feedback on peoples thoughts on the RDL or other exercises and how they utilize them.  Feel free to post a comment after this post or email me direct at jason.price@athletesequation.com