How to do Romanian Deadlifts (RDLs) Correctly & Safely [Video]

The Romanian Deadlift (RDL)

If you're looking to build muscle and strength, the deadlift is a musthave in your workout routine.

It’s one of the best exercises for activating multiple muscle groups, and it teaches you a fundamental movement we all use—picking things up off the floor.

As such, the deadlift has a lot of great variations that you can include in your fitness repertoire.

Enter the Romanian Deadlift (RDL)!

This fantastic exercise focuses specifically on your posterior chain, which includes your glutes, hamstrings, and lower back.

This is achieved by keeping your knees relatively straight throughout the entire exercise. This removes the quadriceps from the exercise forcing the hamstrings to do most of the work.

Just a headsup: because of this focus, you might not lift as heavy as you would with a traditional deadlift. But that’s okay! The RDL is all about building strength and definition in those key areas, helping you create a strong and balanced physique. So, let’s get those hamstrings working!

Romanian Deadlift Video

Watch this short video to learn the proper way to do the exercise.

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Benefits Of The Romanian Deadlift Variation

• Strengthens the Posterior Chain

The Romanian Deadlift (RDL) is a powerhouse for developing the posterior chain, a muscle group that is often neglected or underdeveloped. This exercise targets the muscles from your hamstrings to your glutes, ensuring a wellrounded and balanced physique.

• Promotes Proper Spinal Alignment

By engaging in RDLs, you learn the correct spinal positioning essential for lifting with straight legs. This technique not only enhances your lifting performance but also translates into better posture and stability in everyday activities.

• Enhances Deadlifting Technique

Improving your conventional deadlift technique is crucial, especially for athletes. RDLs refine your form, ensuring safer and more effective lifts that can be applied to realworld scenarios and sports performance.

• Mobility and Flexibility:

RDLs improve hip mobility and flexibility, unlocking faulty movement patterns and reducing the risk of injury.

• Back Pain Reduction:

By strengthening the muscles that support your spine, RDLs can help prevent and alleviate low back pain.

• Core Stabilization:

The exercise forces you to engage your core, preventing lower back arching or rounding, which is crucial for spinal health.

Muscles Workout During The Romanian Deadlift

• Hamstrings
• Glutes
• Low Back
• Spinal Erectors (Erector Spinae)
• Upper Back
• Core Muscles
• Forearm/ Grip Muscles

How To Do a Romanian Deadlift

Performing The RDL With Proper Technical

Step 1: Setup

Stand with your feet positioned roughly hip-width apart, directly under the barbell. Ensure your shoelaces are under the bar for proper foot placement.

Step 2: Grip

Bend your knees and hinge at the hips to grasp the barbell just outside of your hips, next to your shins. Use a pronated grip (palms down) to maintain balance and prevent muscular imbalances. Alternatively, you may use a mixed grip, but be sure to alternate which hand is supinated to avoid imbalances.

Step 3: Lift Off

With your feet firmly planted and your grip secure, hinge at your hips to lower into the starting position. Pin your shoulder blades back and lift the barbell by driving through your legs, as if you're pushing the ground away.

Step 4: Execution

Once you're standing straight with the barbell against your thighs, begin your first rep. Pull your shoulder blades back and pushing your glutes back as if you're trying to sit back into a chair., typically to the point where the barbell is level with your knees or mid-shin.

Step 5: Form

Keep your shoulders pulled back to prevent your arms from falling forward and maintain the barbell's position. Maintain a neutral neck; avoid looking down or to the sides.

Step 6: Return

When you've reached the full extension of your hips, push your hips forward to return to the standing position. Slightly squeeze your glutes and hamstrings at the top, but avoid overextending, which can strain the lower back.

Step 7: Finishing

After completing your reps, carefully lower the barbell back to the ground. Keeping your spine neutral and shoulder blades pinned back, hinge at your hips until the barbell passes your knees, then bend your knees to lower the barbell to the floor.

Remember, the Romanian Deadlift is an exercise that requires precision and control. Take your time, and focus on the quality of each rep for the best results.

Another Great RDL Variation

Looking to turn up the heat on your RDL game? Give the snatch grip deadlift a try.

For this twist on the classic, you'll want to reach out and hold the bar with your hands spaced as far apart as feels good to you.

By going wide with your grip, you'll light up your upper back muscles even more than the standard deadlift grip doe

Common Romanian Deadlift Mistakes

NOT Pushing Your Hips Back

This is a common fault that can be fixed by practicing the movement with no weight. You should focus on feeling a strong hamstring stretch on each repetition.

Bending At The Spine

Safety first! This exercise, like any other, requires careful technique to avoid injury. Maintaining a neutral spine, particularly in your lower back, is crucial. Engage your core and hinge from the hips until you've got the hang of it. Only then should you consider increasing the weight.

Bending Your Kness Too Much

If your knees are bending too much, you're bringing your quads into the mix, which isn't the goal of the RDL. The focus should be on your posterior chain. Keep those knees soft and maintain a slight bend to keep the emphasis where it belongs.

Tips for the Hip Hinge Movement

Mastering the hip hinge is a gamechanger for your fitness journey, and just like Yang Chen(an NSCAcertified and NASMCES Training Expert) advised, it's all about bending at the hips and pushing your hips back while keeping that spine nice and straight。 To nail this move, start light with a barbell or even just your bodyweight. Feel the burn in your hamstrings and glutes as you hinge; that's where the magic happens.

Once you've got that down, singleleg Romanian deadlifts are the next step. They'll help you balance out each side of your body, ensuring every muscle is working harmoniously before you tackle the heavy barbell version. Think of it as a warmup for your posterior chain.

And when you're ready to level up? Go ahead and add some weight to your Romanian deadlifts. Your body will thank you with improved strength, mobility, and a backside you'll love to show off. Just remember, form always comes first—so take your time and get it right!

FAQs

What Do Romanian Deadlifts Work?

Romanian Deadlifts are a powerhouse for sculpting and strengthening the muscles of your posterior chain, primarily hitting your hamstrings, glutes, and erector spinae. They also engage your quadriceps, calves, upper back, and core, making them an excellent choice for a wellrounded lower body workout.

Is The Romanian Deadlift Bad For Your Back?

The Romanian Deadlift, when not executed with proper form, can strain your back. It's crucial to keep your spine stable and neutral during any weighted lower body exercise.

If your spine rounds or flexes while performing the lift, you're bypassing the intended muscle engagement and placing undue stress on your vertebrae.

Remember, if an exercise ever feels off or painful, cease the activity immediately!

What Is The Difference Between Romanian Deadlifts and Straight Leg AKA Stiff Leg Deadlifts?

Romanian Deadlifts and Straight Leg Deadlifts both zero in on the posterior chain, but the RDL starts from a standing position with a slight knee bend, targeting the hamstrings and glutes without engaging the quads much. In contrast, the Straight Leg Deadlift begins on the ground with legs staying straight, putting more focus on the lower back and erector spinae and typically allowing for heavier weights.As such, the RDL focuses on the eccentric part of the exercises while the stiff leg focuses on the concentric.Both will train the same muscle groups and will have similar benefits.

The RDL emphasizes a greater range of motion and is generally easier on the lower back, making it a popular choice for beginners and those looking to avoid excessive strain on the spine.

Where Should I Feel RDLs?

When performing Romanian Deadlifts (RDLs) correctly, you should primarily feel the stretch and engagement in your hamstrings, glutes, and to a lesser extent, your lower back. The hamstrings should feel the most work, especially when you reach the bottom of the movement where they are most stretched. Your glutes should also be activated as you push your hips back and squeeze them at the top of the movement. The erector spinae, which run along your spine, will play a role in maintaining an upright torso throughout the lift.

It's important to ensure that you're not feeling the exercise in your lower back or quads, as this could indicate improper form, such as rounding your back or bending your knees too much. If you're feeling discomfort or strain in your lower back, it's a sign to reassess your form, possibly reduce the weight, or stop the exercise and seek advice from a fitness professional.

Should I Be Able To Touch The Floor While Doing Romanian Deadlifts?

The ability to touch the floor during Romanian Deadlifts (RDLs) depends on your individual flexibility, specifically in your hamstrings.

If you can bring the barbell to touch the floor WHILE maintaining good form (a flat neutral back) then kudos to you.

90% of you won’t be able to do this due to tight hamstrings.

The key point is not to force the bar to the floor but to focus on maintaining a neutral spine and a smooth hip hinge motion. You should lower the barbell as far as you comfortably can while keeping your back straight and core engaged. The Romanian Deadlift is about the quality of the movement and muscle engagement, not the depth.

If you cannot touch the floor, it's perfectly fine—what's important is that you're working through a full range of motion that is safe and effective for your body.

How Heavy Should I Go On RDLs?

For Romanian Deadlifts, aim for a weight that lets you do 612 reps with perfect form. Focus on the hamstring and glute engagement, and avoid sacrificing technique for heavier weights. Start lighter and gradually increase as your strength and flexibility improve.

Can I Do The RDL with a Dumbbell?

Yes, you can definitely perform the Romanian Deadlift with dumbbells. It's a great alternative to the barbell RDL, allowing you to focus on form and muscle engagement without the balance challenges of a barbell. It can also be done with just about any kind of resistance. Bands, dumbbells, kettlebells, and even a trap (hex) bar.

Is The RDL Harder Than The Deadlift?

RDLs vs Deadlifts. Which one is harder?

RDL is more harder than traditional deadlift:

• RDL: Focuses on hamstrings and glutes, requires strict form.
• Deadlift: Engages more muscles, allows heavier weights.

The RDL might be harder for form and muscle engagement, while the conventional Deadlift might be harder for lifting heavier weights. It's about personal strength and flexibility.

Romanian Deadlifts Vs Goodmornings: Which Should I Do?

For hamstring and glute strength, RDLs are ideal. For better posture and spinal mobility, Good Mornings take the lead.

Both exercises are valuable. Do them both. 

Use RDLs for power in sports. Choose Good Mornings for a strong, upright stance. Remember, form is key for safety and results.Just make sure you do them in different training cycles.

Can I Do The Romanian Deadlift and The Deadlift on The Same Day?

Yes. Light to moderate RDLs can precede Deadlifts to enhance hamstring activation without affecting your back's strength for the Deadlifts. Just as long as you treat one exercise as the main movement of the day and the other as the secondary or accessory exercise.

Why Is It Called The Romanian Deadlift?

The Romanian Deadlift (RDL) is named after the Romanian weightlifting team, which popularized the exercise. The team's coach, Nicu Vlad, and his athletes were known for their strength training techniques, and the RDL became a key component of their training regimen due to its effectiveness in developing the posterior chain muscles, including the hamstrings, glutes, and lower back .

How Can I Integrate The RDL Exercise Into My Training?

Check out my strength training workout template for busy people to learn how to incorporate this exercise and every other functional compound exercise into your training routine.

This movement falls under the glute / hamstring hip hinge category.

Here's a sample weekly schedule:

Day 1: Chest and Triceps

Warmup: Light jump rope or cycling for 5 minutes

Strength Training:

   Bench Press: 4 sets x 810 reps

   Dumbbell Flyes: 3 sets x 1012 reps

  Romanian Deadlifts (RDLs): 3 sets x 812 reps

Core Work: Pushups: 3 sets x As many as possible

Cool Down: Stretching

 

Day 2: Back and Biceps

Warmup: Light jump rope or cycling for 5 minutes

Strength Training:

   PullUps or Lat Pulldowns: 4 sets x 810 reps

   Barbell Rows: 3 sets x 1012 reps

  Romanian Deadlifts (RDLs): 3 sets x 812 reps

Core Work: Leg Raises: 3 sets x 1215 reps

Cool Down: Stretching

 

Day 3: Legs and Shoulders

Warmup: Light jump rope or cycling for 5 minutes

Strength Training:

   Squats: 4 sets x 810 reps

   Shoulder Press: 3 sets x 1012 reps

  Romanian Deadlifts (RDLs): 3 sets x 812 reps

Core Work: Russian Twists: 3 sets x 1520 reps per side

Cool Down: Stretching

 

Day 4: Rest or Light Activity (such as walking or yoga)

 

Day 5: Chest and Triceps

Warmup: Light jump rope or cycling for 5 minutes

Strength Training:

   Dumbbell Bench Press: 4 sets x 810 reps

   Cable Crossover: 3 sets x 1012 reps

  Romanian Deadlifts (RDLs): 3 sets x 812 reps

Core Work: Mountain Climbers: 3 sets x 30 seconds

Cool Down: Stretching

 

Day 6: Back and Biceps

Warmup: Light jump rope or cycling for 5 minutes

Strength Training:

   SingleArm Dumbbell Rows: 3 sets x 1012 reps each side

   Barbell Curls: 3 sets x 1012 reps

  Romanian Deadlifts (RDLs): 3 sets x 812 reps

Core Work: Plank: 3 sets x 3060 seconds

Cool Down: Stretching

 

Day 7: Legs and Shoulders

Warmup: Light jump rope or cycling for 5 minutes

Strength Training:

   Deadlifts: 4 sets x 810 reps

   Lateral Raises: 3 sets x 1215 reps

  Romanian Deadlifts (RDLs): 3 sets x 812 reps

Core Work: Glute Bridges: 3 sets x 1520 reps

Cool Down: Stretching

Ensure that you have proper cooldown and stretching sessions after each workout to aid muscle recovery. Adjust weights and sets according to your fitness level and experience.

Is Romanian Deadlift A Compound Exercise?

Absolutely, the Romanian Deadlift (RDL) is indeed a compound exercise. It's like a fullbody chain gang, working not just one muscle but several at once. It primarily targets your hamstrings, glutes, and lower back, but also engages your upper back, core, and even your grip strength. It's all about that posterior chain, but with the added bonus of stability and balance from your core. So, think of RDLs as the total package for your backside and then some.

Are Romanian Deadlifts Harder Than Regular Deadlifts?

Ah, the great deadlift debate! Romanian Deadlifts (RDLs) and conventional deadlifts are like siblings; they share a lot of similarities but have their own unique traits. RDLs start from a standing position and really hone in on that hamstring action with a long, controlled descent. They're a bit kinder to your lower back and might feel a tad easier on the knees compared to the full squatty action of a regular deadlift.

Conventional deadlifts, on the other hand, are all about lifting from the ground up, which engages more quad action and typically allows for heavier weights. They're a fullbody workout that can feel more challenging due to the greater range of motion and the need to recruit more muscle fibers to move that weight.

So, are RDLs harder? It depends on what you're comparing and what you're aiming for. If you're looking to isolate and strengthen your hamstrings with less stress on your lower back, RDLs might be your goto. But if you want a total body, strengthbuilding challenge that you can load up with more weight, then the regular deadlift could be your preference. It's really about your personal fitness goals and what feels right for your body.

Romanian Deadlift Alternatives

Here is a list of other lower body hip hinge exercises that train the same muscle groups via hip extension.

1. Stiff Leg Deadlift
2. Good Mornings
3. Barbell Hip Thrust
4. Dumbbell Romanian Deadlift
5. Weighted Hyperextensions
6. Standing Cable Pull Through
7. Floor-Lying Glute Ham Raise
8. Reverse Plank
9. Glute Ham Raise (GHR)
10. Kettlebell Swings

Want to see other great exercises like this one? Learn The Complete List Of Compound Exercises