The Romanian Deadlift
This is a good exercise. However, I never have really used it. For some reason, I just never liked it.
It's like carrots for me. I know they are good but I don't like them and won't eat them.
I have other alternative vegetables that I consume that I like or in the case of hamstring training, I use other exercise that I like.
With that said, here's some interesting research on Romanian Deadlift from Ergo-Log.com This is a great site that provides you with a synopsis on research articles.
Which exercise is better? The conventional deadlift or the Romanian deadlift?
"...The Romanian deadlift is an intermediate between the conventional deadlift and the stiff-legged deadlift."
The Study
"The researchers applied electrodes to the men's skin so that they could see how hard the muscles underneath had to work."
Results
"The
regular deadlift stimulated the rectus femoris leg muscle but
also the large gluteal gluteus maximus to a higher degree than the Romanian deadlift."
The best two exercises for the back of your legs
"Romanian deadlift and the glute ham raise are the best exercises."
Results
"The...Romanian deadlift is the best exercise for the
biceps femoris."
For the
semitendinosus and the semimembranosus, the
Romanian deadlift was the best exercise for the eccentric movement. For the concentric movement the glute ham raise was best.
Some of The Other Best Hamstring Exercises
1) nordic hamstring curl - YouTube
As you probably know, this is a brutal but great exercise that I occasionally use.
2) Razor Curls
This is one of my favorite hamstring exercises.
a) Glute Hamstring Razor Curls
If you don't have access to a Glute Ham Bench...
b) Ab Wheel Banded Razor Curls
This exercise really fries you hamstrings.
A Band can be attached to increase the resistance.
On A Personal Note
Some of my other favorite hamstring exercise are...
1) Heavy Partial Good Mornings: Placing the bar in the rack and performing a Quarter or Half Good Morning.
2) Quazi-Plyometeric Good Morning: Car Straps are hung from the top of he Power Rack with the bottom position being just a little above a Half Good Morning Position. The knees are slightly bent.
The bar loading should be light to moderately heavy.
Maintain control while allowing the bar to basically free fall to the Car Straps (place the rack pins just below for safety). The dramatic speed in the eccentric drop elicits the stretch reflex to some degree.
Allow the bar to bounce off the Car Straps and then violently drive it back up, with as much force as you can.
The
intent is to go airborne, performing a Good Morning Jump.
I perform the movement with Bands and/or Chains attached. This ensures the posterior chain muscles are trained through a greater range of the movement.
3) Various Hip/Back Extensions: 45 Degree and 90 Degree Hip/Back Extensions
Contreras' Video below demonstrate how to perform them.
Contreras Hip/Back Extension Demo Video
One of the main keys to this movement is
"Neck Packing"; tucking your neck into your chest.
This means you end up with your back slightly rounded. This places the workload on the hamstrings and glutes while minimizing the lower back involvement.
Practical Experience
The best thing to do is to try them and see which one you prefer and feel like works for you.
Kenny Croxdale