The Romanian deadlift (often shortened to RDL) is one of the best exercises for your hamstrings and glutes. Still, it often goes wrong in the gym: people bend their knees too much, round their back or let the bar hang far in front of their legs. As a result you mainly feel the exercise in your lower back instead of the back of your legs.
In this article you'll learn what the Romanian deadlift is, how it differs from the regular deadlift, how to do it step by step and how to stop your grip from giving out before your hamstrings do.
What is the Romanian deadlift?
With the Romanian deadlift you start standing with the bar in your hands and move down from your hips. Your knees stay slightly bent and barely move. You push your hips back until you feel a solid stretch in your hamstrings, then come back up by driving your hips forward. So it's mainly a hip hinge: your hips do the work, not your knees.
| Regular deadlift | Romanian deadlift | |
|---|---|---|
| Starting position | Bar on the floor | Standing, bar at hip height |
| Knee bend | Knees bend and extend with the lift | Slightly bent, stay almost still |
| Depth | Every rep to the floor | As deep as your hamstrings allow |
| Main focus | Overall pulling strength | Hamstrings and glutes |
Which muscles does the Romanian deadlift work?
The main players are your hamstrings and glutes (gluteus maximus). Your hamstrings get a big stretch in the bottom position while they have to control the weight, and that's what makes the exercise so effective. Your spinal erectors work hard to keep your back neutral, and your upper back, traps and forearms join in too, because you have to hold the bar for the whole set.
That makes the RDL a great addition to exercises like squats and lunges, which focus more on the front of your legs. Find more inspiration in the top 5 best leg exercises.
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View productHow to do the Romanian deadlift in 6 steps
Start standing with the bar
Take the bar from a rack or simply lift it off the floor first. Stand tall with your feet about hip-width apart and your hands just outside your legs, using an overhand grip.
Lock in your shoulders and core
Pull your shoulders slightly back and down, lift your chest and brace your abs as if someone is about to push your stomach. This keeps your back stable.
Bend your knees slightly
Unlock your knees, just enough so they're not locked out. Keep that angle for the entire rep.
Push your hips back
Move your hips back, as if you're closing a door with your butt. Your upper body tilts forward naturally. Let the bar slide down along your thighs, as close to your body as possible.
Stop at a solid stretch
Go as low as you can without rounding your back. For many people that's somewhere around or just below the knees. You don't need to touch the floor.
Come up from your hips
Drive your hips forward and squeeze your glutes until you're standing tall again. Don't lean back at the top: standing upright is enough.
Tip
Feel it mostly in your lower back? Go less deep and focus on pushing your hips back. Depth will come naturally as your hamstrings get used to it.
Common Romanian deadlift mistakes
- Bending the knees too much. It turns into half a regular deadlift or a squat and you lose the stretch in your hamstrings.
- A rounded back. Going too deep or using too much weight often leads to a rounded back. Keep your back neutral, even if that means going less deep.
- The bar far in front of your legs. The further the bar is from your body, the more your lower back has to lift. Keep it against your legs.
- Lowering too fast. The controlled lowering is exactly what makes the exercise effective. Take a calm two to three seconds.
Romanian deadlift variations
Dumbbell Romanian deadlift
With two dumbbells your hands can move a bit more freely. Great for learning the movement or when all the bars are taken.
Single-leg Romanian deadlift
On one leg the exercise demands a lot of balance and you train each side separately. Start with a light weight or just your bodyweight.
Grip and lifting straps for the Romanian deadlift
Because you hold the bar for the whole set and your hamstrings can handle a lot of weight, you'll often notice during heavy or long sets that your hands tire before your legs. Your grip slips, you put the bar down and your hamstrings actually had reps left. That's where lifting straps can help: they connect your hands to the bar so you can focus on the movement itself.
Ideally use straps only for your heaviest sets and also train your grip without them, for example during your warm-up. Want to make your grip stronger? Read how to improve your deadlift grip. How to put straps on properly is explained in how to use lifting straps. The Gymsetz Premium Lifting Straps are made for exactly these kinds of heavy pulling exercises.
The Romanian deadlift in your program
You can put the RDL on your leg day or your pull day, as the first or second exercise. A simple example:
Pick a weight where the last reps are tough but your back stays neutral. Hitting 10 reps on all sets with good technique? Then increase the weight a step. That's how you apply progressive overload.
Frequently asked questions about the Romanian deadlift
What is the difference between a Romanian deadlift and a stiff leg deadlift?
They're very similar. With the stiff leg deadlift you usually keep your legs a bit straighter and each rep often starts from the floor. With the Romanian deadlift your knees stay slightly bent and you start standing, with the emphasis on pushing your hips back.
How deep should I go on the Romanian deadlift?
As deep as you can with a neutral back. For most people that's around or just below the knees. If your back rounds, you've gone too deep.
Can I use lifting straps for the Romanian deadlift?
Yes, especially for heavy sets that's a great choice. That way your grip won't hold you back. Do also train your grip without straps so it stays strong enough.
What if I feel pain in my lower back?
Stop the exercise and don't force anything. Check your technique, lower the weight and go less deep. If the pain persists, have it checked by a doctor or physiotherapist.
Summary
The Romanian deadlift is a hip hinge that builds strong hamstrings and glutes. Keep your knees slightly bent, push your hips back, keep the bar against your legs and only go as deep as your back allows. Use lifting straps when your grip gives out before your legs. Check out all straps in the lifting straps collection or discover more articles in the Fitness Hub.
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