Romanian Deadlift: The Ultimate Guide

Posterior Chain Development

Directly targets the entire posterior chain (hamstrings, glutes, erector spinae) which is often underdeveloped in many trainees but crucial for strength, athletic performance, and injury prevention.

Improved Hip Mobility

Teaches proper hip hinging mechanics while developing flexibility in the hamstrings and mobility in the hips—vital components for both performance and daily function.

Reduced Lower Back Stress

Compared to conventional deadlifts, the RDL typically places less compressive force on the spine while still effectively training the posterior chain and developing back strength.

Starting Position

• Set up with a barbell (or dumbbells) at hip level, either by taking it from a rack or performing a deadlift to get into position.
• Stand with feet hip-width apart, toes pointing forward or slightly outward.
• Hold the bar with a shoulder-width, double-overhand grip (palms facing down).
• Stand tall with shoulders pulled back and down, chest up, and core engaged.
• The bar should be touching or nearly touching your thighs, with arms straight and elbows locked.
• Establish a neutral spine position (natural curve in lower back) that you'll maintain throughout the movement.

The Movement

• Initiate the movement by pushing your hips backward while maintaining a soft bend in the knees (about 10-15 degrees that remains consistent throughout).
• As you hinge at the hips, keep the bar close to your body, sliding it down your thighs.
• Maintain a neutral spine position—no rounding or excessive arching of the back.
• Continue lowering the bar by hinging at the hips until you feel a significant stretch in your hamstrings, typically with the bar reaching mid-shin level.
• At the bottom position, your torso should be roughly parallel to the floor or slightly above, depending on your mobility.
• Drive through your heels and mid-foot, contract your glutes, and push your hips forward to return to the standing position.
• Fully extend the hips at the top, squeezing your glutes, but avoid hyperextending your lower back.

Rounding the lower back

Allowing the lower back to round places extreme stress on the spine and reduces hamstring engagement. Maintain a neutral spine position throughout the movement by bracing your core, keeping your chest up, and focusing on hinging at the hips rather than bending at the waist.

Bending the knees too much

Excessive knee bend turns the movement into a partial squat rather than a hip hinge. Establish a slight (10-15 degree) knee bend at the start of the movement and maintain that same bend throughout the exercise, focusing on hinging at the hips while keeping the shins relatively vertical.

Lowering the weight too far

Forcing depth beyond your current hamstring flexibility can cause your lower back to round. Only lower the weight to the point where you feel a significant stretch in your hamstrings and can maintain a neutral spine. As flexibility improves over time, your range of motion will naturally increase.