RDLs or Romanian Deadlifts have become a standard in many workouts around the world. Although the exercise looks easy to perform, trainers often get asked: "Am i doing it right?" and "Why is this called Romanian Deadlifts?"

Learn how RDLs got their name, how they are performed correctly and how to avoid common mistakes when performing this move.

What is a Romanian Deadlift and where does the name come from?

The Romanian deadlift involves a hip-hinge that targets the glutes and hamstrings. This is a deadlift that has a less pronounced bend in the knee. It engages more hamstrings than traditional deadlifts.

Dragomir Cioroslan, a Romanian weightlifter and Olympic and World Weightlifting Champion, and Nicu Vlad introduced the move to the public in the 1990s. They created the move in health to strengthen Nicu's back so he could do the clean and jerk. RDLs can be used to strengthen the back by using the core muscles for stabilization and the hamstrings or glutes as the driving force.

HOW TO DO A ROMANIAN DEATHLIFT

Position yourself: Lift the bar from a rack or the floor at hip height to start the exercise (with the spine neutral, always keep your core braced). If you're just starting out or have limited hip/hamstring mobility, the first option will be easiest.

Step 1: Hold the bar out in front of your face while standing with feet hip-width apart. The head should remain neutral and the back flat throughout the exercise. Hinge your hips forward by pushing them back and allowing your knees to slightly bend.

Step 2: As you hinge, keep the bar as close as possible to your body while keeping your back straight. Continue until your hamstrings reach their full length. (You will feel the stretch as you hinge.

Step 3: After you have hinged as far as possible with good form and extending your knees, drive your hips ahead while contracting your glutes.

RDL MISTAKES YOU SHOULD AVOID

This move can cause serious pain to your lower back if you do it wrong! It can be helpful to have a trainer or lifter who is experienced watch your form as you learn. You can film yourself doing the move so you know how well you are doing. Watch out for the following common mistakes as you learn:

The back is rounded. It can occur at any point in the movement or only at the hinge. You may be stretching beyond your flexibility if you start to notice your back rounding at the bottom. Always keep your back flat.

Looking up while performing the movement. It was common to hold the chin high during deadlift variations. Now, we know that it is safer to keep your chin down so the head remains neutral and protects the spine.

Knees bent too far or locked out. The main movement of an RDL is around the hips, as they hinge. You'll have a slight bend in your legs during the RDL. You can't have too much bend, or you will resemble the traditional deadlift. This will bypass the benefits to your health.

Romanian deadlifts can be a good exercise to master the hip hinge pattern and strengthen the hamstrings. If this is your first time doing the move, you should start with a light weight (PVC pipes or wooden rods work well) and then gradually increase it over time.

BUILDING RELATIONSHIPS WITH CLIENTS

Some key ingredients are required for a successful relationship with a coach.

The base: It's important to realize that clients seeking coaching need a coach who is empathetic and actively listens. They may not share the same values and beliefs as you. Coaches must approach their clients with a sense of respect and understanding. Spend time understanding their beliefs, ideas and values. It is also important to listen actively. Instead of trying to tell the client what to do, guide them to set their goals and make their own choices.

Communication is important. Nutrition Coaching clients often start out with a lot of enthusiasm and communicate regularly with their coach. However, as time goes on and coaching becomes more routine, they will start to lose interest. The client might then find themselves returning to their old habits. The coach must make every effort to maintain communication with the client. It is important to have a system in place to regularly schedule times to review the case of each client and to communicate with them on a regular basis, even if they don't reach out to you.

Spices: Spend time getting to know your customers and creating content that is relevant to them. You could send them a favorite recipe, an inspiring story, or an article that interests them. Or, you can find a local fitness or walking group they will enjoy. These small gestures will make the client feel important.

Online Presence and Marketing

The most effective way to reach potential clients and maintain existing clients is through social media platforms. Social media allows you to display your unique skills and knowledge. These platforms can also be used to target clients who are a match for you. At first, using social media to promote your coaching business can seem intimidating. However, you can use the same approach as you would with a client, who is guided to progress by taking small steps.

Choose one platform and start growing your audience. Choose a platform that caters to the audience you want. Platforms such as TikTok, Instagram and Facebook may attract a younger audience compared to Facebook.
Post content that is appealing to your audience.
Post content that helps your audience. Offer real value before asking for health.
Being genuine and honest is important. You can always help your followers if you demonstrate that you are human.
Celebrate your clients' success. Celebrate your clients' success.

Final Thoughts

A career in nutrition coaching can be very rewarding and lucrative. It requires passion, patience and empathy. You can help your clients by gaining additional knowledge in nutrition, behavior science, and psychology if you are a certified personal trainer.

Phyllis: Build your reputation as a top trainer by achieving lasting results.
You can have a rewarding career as a nutrition coach even if you're not a personal trainer. The NASM CNC or CSNC course provides a solid foundation for the learner to develop successful coaching practices.