The band resisted Romanian deadlift exercise strengthens the musculature of the posterior chain (glutes and hamstrings), hips, and core. Heavier band resisted deadlifts also strengthen the muscles of the lower, mid and upper back, scapula stabilizers, upper arms, and forearms.
The band resisted Romanian deadlifts is a great exercise for women who are looking to master the hip hinge so they can perform more advanced deadlifts variations. The Band Resisted Romanian Deadlift (RDL) is also a fantastic deadlift variation for anyone who has a hard time keeping their lats tight and stiff, and their shoulder blades back and down while they perform deadlifts, and it is also great for grip strength. This band resisted exercise is also very convenient as it requires minimal equipment and can be done anywhere, anytime.
You need a resistance band to perform this exercise.
Beginners should start out by mastering the hip hinge movement. This can be done with a broomstick or wooden dowel. You have two options. One is to position the broomstick so it’s touching your tailbone, upper back, and head, and to perform Romanian deadlifts. The second is to hold the broomstick like you would a regular barbell, and perform Romanian deadlifts. With this variation, the broomstick should travel up and down your legs and along your body the entire time. With both of these variations, if you are hinging your hips properly, the dowel will not leave the points of contact on your body. Once you have mastered this, you can add in band resistance, but start with low tension.
Women of an intermediate fitness level can perform band resisted deadlifts with a much heavier resistance. If a full body workout is being performed, this deadlift variation for women can be paired with some type of pushing or pulling movement, but don’t pair it with any exercise that will compromise grip strength, or one that will fatigue the core muscles. This deadlift variation may also be used as part of a conditioning circuit, or as a way to warm the body up before lifters perform heavier deadlifts with dumbbells, kettlebells, or a barbell. Intermediate lifters might perform 2-4 sets of 6-12 reps of the band resisted Romanian deadlift. Lifters can also perform negative reps and really focus on the eccentric component.
Women of an advanced fitness level can perform the band resisted Romanian deadlifts the same way as described for intermediate lifters.
Band resisted Romanian deadlifts provide many benefits. How a woman chooses to use this deadlift variation is highly dependent on her overall technical ability and experience, how much weight is being used, the set/rep scheme used, where it falls in the workout, what it’s paired with, and what the rest periods are. In general band resisted Romanian deadlifts can be used to do any or all of the following:
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