The importance of the Romanian deadlift and other eccentric-based exercises for improving the deadlift

Table of contents

1. Introduction
2. Longer duration eccentrics lead to greater hypertrophy and strength
3. Eccentrics improves flexibility of the targeted muscle
4. Eccentrics MAY help prevent muscle strains
5. References

Introduction

Eccentric exercises has been researched on many times in the literature. There are numerous benefits to incorporating eccentric exercises in your training. In this article, I am going to elucidate some of these benefits, in the context of improving the deadlift.

me doing RDLs with 80kg

In the animated GIF you see above is me doing Romanian deadlifts (RDLs) on my hypertrophy day. I feel that RDLs can most certainly help in improving the deadlift in a number of ways.

Longer duration eccentrics lead to greater hypertrophy and strength

In a study done by Pereira and colleagues, they investigated the effects of eccentric duration of scott curls on biceps brachii size using trained subjects for 12 weeks [1]. Subjects were split into 2 groups, 1 group was instructed to perform the exercises with a 4 second eccentric while the other was instructed to perform the exercise with a 1-second eccentric. At the end of 12 weeks, it was found that the group which did a 4-second eccentric had a significantly greater biceps brachii hypertrophy than the one that did a 1-second eccentric. Not only that, the group that did the longer eccentric phase gained more strength on the scott curl.

The increase in strength was also corroborated by another study in 2017 which showed that eccentric exercises increases more maximal strength than concentric exercises (which is better for explosive strength) [2].

The explanation of the increased size and strength from doing eccentric-based exercises is attributed to higher levels of mechanical loading in the eccentrics, and mechanical loading (or mechanical tension) is 1 of 3 mechanisms by which muscle hypertrophy occurs [3].

I used the RDL as an example of an eccentric based movement for the deadlift as you can easily control the duration of the eccentric. The GIF is a bit sped up but my eccentric was about 2-3 seconds long at least.

Eccentrics improves flexibility of the targeted muscle

As a singaporean malay, one of the most ignorant comments that I’ve been given regarding strength training is it makes you stiffer. In the native tongue it usually is said like “bro, angkat besi nanti jadi KAKU bro!” which literally translates to “you will get stiffer if you continue to lift weights.” Not only is this statement untrue, it is ignorant, misguided, dumb , stupid, unfounded, and did I also mention untrue? IN FACT, research on this topic has proven this theory OTHERWISE!

Strength training has a myriad of benefits outside of just getting gains (click here for my article on its benefits on healthy ageing). Strength training ALONE can improve flexibility [4], with greater training volume leading to greater increases in flexibility [5].

However, eccentrics has also been shown to increase flexibility even further [6]. The implication of this is 2-fold : –

1) As with the example of the RDL, increased flexibility of the hamstrings will mean better positioning at the start of the deadlift. Better position = stronger force production by the hamstrings since you are able to go to anterior pelvic tilt easier where the hamstrings are very primed to produce force and also better positioning means it is safer for the lower back, since you can start with a neutral spine.

and 2) increased flexibility leads to increased in elastic energy stored leading to an increased ability to tolerate loading, a key factor in preventing muscle strains, which brings me to my next point….

Eccentrics MAY help prevent muscle strains

The same study that showed eccentrics improved flexibility also showed that it increases muscle fascicle length. I don’t want this article to get too complicated so I won’t be explaining what a muscle fascicle is but a longer muscle fascicle length has been associated with lower chances of muscle strain injury [6].

Also as previously mentioned, eccentrics increases in elastic energy stored and the ability to absorb more energy is also another factor in reducing muscle strain injury [6].

A key point to note here is that the topic of muscle strain injuries is VERY nuanced and complicated, and there are some issues that still need to be resolved.

But the literature is pointing into the direction that eccentrics may help prevent muscle strains.

Conclusion

All of these factors clearly indicate that eccentrics can be beneficial for safety, strength and size and is a good tool to add into your training program.

So, if you aren’t doing RDLs to improve your deadlift, you might want to consider doing so. Because who doesn’t want a bigger deadlift (only psychopaths don’t), afterall, deadlift is medicine 🙂

P.S If you want to know why I am wearing a weightlifting belt whilst doing RDLs, click here for my weight lifting belt article.

References

1. Pereira, P. E. A., Motoyama, Y. L., Esteves, G. J., Quinelato, W. C., Botter, L., Tanaka, K. H., & Azevedo, P. (2016). Resistance training with slow speed of movement is better for hypertrophy and muscle strength gains than fast speed of movement. International Journal of Applied Exercise Physiology, 5(2), 37-43.
2. Ruas, C. V., Brown, L. E., Lima, C. D., Costa, P. B., & Pinto, R. S. (2017). Effect of three different muscle action training protocols on knee strength ratios and performance. Journal of strength and conditioning research.
3. Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength & Conditioning Research, 24(10), 2857-2872.
4. Saraiva, A. R., Reis, V. M., Costa, P. B., Bentes, C. M., Costa e Silva, G. V., & Novaes, J. S. (2014). Chronic effects of different resistance training exercise orders on flexibility in elite judo athletes. Journal of human kinetics, 40(1), 129-137.
5. Júnior, R., Leite, T., & Reis, V. (2011). Influence of the Number of Sets at a Strength Training in the Flexibility Gains. Journal of human kinetics, 29(Special Issue), 47-52.
6. Kay, A. D., Richmond, D., Talbot, C., Mina, M. A., Baross, A. W., & Blazevich, A. J. (2016). Stretching of active muscle elicits chronic changes in multiple strain risk factors. Medicine & Science in Sports & Exercise, 48(7), 1388-1396.