Romanian Deadlift

How to Perform Romanian Deadlift

1. 1
   Stand with your feet hip-width apart, holding a barbell (or dumbbells) in front of your thighs with an overhand grip. Pull your shoulders back and down. Keep a slight bend in your knees.
2. 2
   Hinge at the hips by pushing your butt straight back while keeping your chest proud and spine neutral. The weight should travel close to your legs.
3. 3
   Lower the weight until you feel a deep stretch in your hamstrings — typically just below the knee. Do not round your back at any point.
4. 4
   Drive your hips forward to return to standing, squeezing your glutes hard at the top. The barbell should stay close to your body throughout the entire movement.
5. 5
   Perform 3–4 sets of 8–12 reps. Focus on the stretch and control, not the weight. Quality of movement is everything here.

RDL vs. Conventional Deadlift

• Starting position — The RDL starts from standing; the conventional deadlift starts from the floor.
• Knee bend — Minimal in the RDL; significant in the conventional deadlift.
• Target muscles — RDL is more hamstring-focused; conventional is more quad and total-body.
• Range of motion — RDL goes to just below knee; conventional goes to the floor.

Tips & Common Mistakes

• Don't round your back — This is the #1 mistake. Keep your spine neutral throughout by engaging your lats and core.
• Push hips BACK, not down — Think of it as closing a car door with your butt. The movement is a hip hinge, not a squat.
• Keep the bar close — The weight should travel along your shins and thighs. If it drifts forward, your lower back takes over.
• Feel the hamstrings — If you don't feel a stretch in your hamstrings at the bottom, you're likely bending your knees too much or not hinging enough.

Variations

• Single-Leg RDL — Perform on one leg for balance and unilateral strength.
• Dumbbell RDL — Use dumbbells for a greater range of motion and more grip work.
• Straight Leg Deadlift — Similar but with fully locked knees for more hamstring isolation. Learn Straight Leg Deadlift →
• Sumo Deadlift — Wide stance variation targeting the inner thighs more. Learn Sumo Deadlift →