Training Guides / Exercise library
The Romanian deadlift
The Romanian deadlift (RDL) is the best hamstring and hinge-pattern builder in most programs. Learn the setup, how far to lower the bar and the most common faults.
The Romanian deadlift, almost always shortened to RDL, starts at the top instead of the floor. Holding a barbell or dumbbells, you push your hips back with soft knees until you feel a deep stretch in the hamstrings, then stand back up. It builds the hamstrings and glutes, teaches a clean hip hinge and is easier on recovery than heavy deadlifts.
General education only. If you have back or hamstring injuries, get advice from a qualified professional first.
RDL vs conventional deadlift vs stiff-leg deadlift
| Conventional deadlift | Romanian deadlift | Stiff-leg deadlift | |
|---|---|---|---|
| Starts | From the floor | From standing | From the floor or standing |
| Knee bend | Large | Slight, stays fixed | Very little |
| Bar returns to floor | Yes | No, stops when hamstrings are stretched | Often |
| Main focus | Whole posterior chain | Hamstrings and glutes | Hamstrings |
Muscles worked
The hamstrings work hardest because they are being stretched under load and then contract to pull the hips forward. The glutes, adductors and spinal erectors also work hard, and the upper back and grip hold the bar.
How to do it
- Lift the bar from a rack set at mid-thigh height, or deadlift it from the floor for the first rep.
- Stand tall with feet hip width apart, hands just outside the thighs.
- Unlock the knees slightly. Keep that same knee bend all set.
- Push the hips back, as if closing a car door with your backside. The torso tips forward as a result.
- Slide the bar down the thighs, keeping it in contact or very close.
- Stop when you feel a strong stretch in the hamstrings, or when your back would start to round. For most people that is somewhere between just below the knee and mid-shin.
- Drive the hips forward to stand up tall.
Form cues
- Hips back, not down. If the knees keep bending, it turns into a squat.
- Long neutral spine. Keep the chest proud and the lats tight.
- Weight in the mid-foot and heels.
- Slow on the way down, about 2 to 3 seconds.
Common mistakes
- Rounding the back to reach the floor. Range is set by your hamstrings, not by the floor.
- Bar drifting away from the legs.
- Bending the knees more as you go lower.
- Leaning back at the top.
Variations and programming
Dumbbell RDLs are excellent in dumbbell-only training. Single-leg RDLs add balance work and need only light weight. Three sets of 6 to 12 reps with a controlled lowering suits most programs. Expect some hamstring soreness the first few times; it settles with regular practice.
The RDL is a great teaching tool for the deadlift. If you can hinge cleanly in an RDL, the setup for a conventional pull feels natural.
