What Are Romanian Deadlifts?

The Romanian deadlift (RDL) is a posterior chain exercise focusing on hamstrings and glutes. Unlike conventional deadlifts, RDLs maintain tension through controlled eccentric movements.

Proper Romanian Deadlift Form

Step-by-Step Execution

1. Stand with feet hip-width, bar over mid-foot
2. Grip bar slightly outside legs
3. Push hips back while maintaining flat back
4. Lower bar to mid-shin level (or until hamstrings tighten)
5. Drive hips forward to return to standing

Key Tip: Keep bar in contact with legs throughout movement.

Top 3 Benefits of RDLs

• Develops hamstring strength and flexibility
• Improves hip hinge pattern for sports performance
• Reduces lower back strain compared to conventional DLs

A 2022 study in Journal of Sports Sciences showed RDLs activate 28% more hamstring fibers than leg curls.

Common RDL Mistakes (With Fixes)

Mistake #1: Rounding the Lower Back

Fix: Engage core and maintain neutral spine

Mistake #2: Bending Knees Too Much

Fix: Focus on hip movement not squatting

Mistake #3: Bar Drifting Forward

Fix: Keep bar against thighs/shin throughout

RDL Programming Tips

• Beginners: 3 sets of 8-10 reps with light weights
• Intermediate: 4 sets of 6-8 reps at 70% 1RM
• Advanced: 5 sets of 3-5 reps at 85% 1RM

RDL FAQs

RDL vs Stiff-Leg Deadlift: What's the Difference?

RDLs start standing and emphasize hip hinge. SLDLs start from floor with straighter legs.

Should I Feel RDLs in My Lower Back?

No - proper RDLs target hamstrings/glutes. Back discomfort indicates form breakdown.

Can I Do RDLs with Dumbbells?

Yes - dumbbells allow greater range of motion but limit maximal loading.

Safety Considerations

• Use collars on barbell
• Warm up with bodyweight hip hinges
• Avoid hyperextending at lockout