Romanian deadlifts are one of golf's magic exercises. Here's how to do them correctly

There is no catch-all, perfect exercise for golfers, but there are several that have wide-ranging benefits to improve performance on the course and help ward off injuries. One such exercise you might consider for your workout right now—if you haven't already—is the Romanian deadlift. Commonly known as RDLs, think of them as a reverse action of the strength-training exercise you see performed in the Olympics. Instead of starting with the weight or "load" on the ground and lifting upward, the person instead starts from a standidng position and lowers the weight before returning to the standing position.

"I’m a big fan of both dumbbell and barbell RDLs for building strength, correcting muscle imbalances and improving movement patterns," says Jonathan Avalos, one of Golf Digest's Best Fitness Trainers in America. Avalos trains golfers in Athletic Golf Fitness in Charlotte.

If you're wondering what the difference is between an RDL and a squat, the key differences are that the hips move more backward in an RDL and more downward in a squat. Also, RDLs require far less knee bend, Avalos says. RDLs target the hamstrings more while squats also utilize the quadriceps on the front side of your thighs.

When it comes to RDLs, golfers Avalos works with usually fit into one of these two groups, he says:

1. Strength-builders: Many golfers lack the foundational strength needed for efficient movement, he says.

• Starting point: Dumbbell RDLs are great for teaching the hip hinge, a movement most struggle with—especially if they sit a lot
• Progressions: Once the hinge is mastered, we focus on how we load the movement, to different stances and progressively increasing the weight

2. Imbalance-fixers: Golfers often rely heavily on their quads, neglecting their posterior chain (muscles on the backside of the body).

• Rebalancing strength: Dumbbell RDLs target the hamstrings and glutes, helping generate power and reduce injury risk.
• Swing benefits: Early extension, for example, often results from being quad-dominant. When weight shifts too far forward during the downswing, golfers extend their hips to rebalance. RDLs help counter this by improving posterior-chain strength and stability.
  

Why using dumbbells for RDLs is great for golfers

"Dumbbells are practical and adaptable, making them ideal for most golfers," Avalos says. "They require independent loading, meaning each side of the body has to work to perform the movement. That's great for addressing asymmetries and improving shoulder stability.

"They also offer versatility in terms of progressing from basic to more advanced versions of the excerise. The neutral or standard grip is very beginner friendly. Offset loading (using a dumbbell on only one side) enhances core stability and rotational control. Offset stances promote rotation and mobility. Finally, doing them on one leg instead of two improves balance, weight transter and is easier to perform with a dumbbell versus a barbell.

"If that's not enough of a reason to do the dumbbell RDL, it also is joint-friendly, improves mobility and you can do them virtually anywhere. No gym required. You can bring your own or it's tough to find a hotel that doesn't have dumbbells," Avalos says.

One caution, obviously, is that if you have low-back issues currently, things such as sciatica pain, you need to get cleared by a doctor to do these or you might make your issue/s worse.

When barbells might be better

"For golfers ready to focus on maximal strength and heavier loading, barbells can be more effective," Avalos says. "However, for those prioritizing balance, mobility, or mechanics, dumbbells are usually the better choice."

How to perform Romanian deadlifts

• Hips back, not down. Prioritize hinging rather than squatting.
• Keep the dumbbells close to the body. Protects the lower back and ensures efficient movement.
• Neutral spine, neutral neck. Avoid rounding or craning—keep your head aligned with your spine.

With all that said, watch Avalos perform three variations of the RDL, so you can get a better understanding of how to add them to your workout. Click on the video.

Avalos is a Golf Digest Certified Fitness Trainer. If you're interesting in enrolling in the program, click on this link.

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