Romanian Deadlift

The Romanian Deadlift is a fantastic exercise to build up the hamstrings, glutes and spinal erectors. The posterior chain is often an area that’s weak for a lot of people. A benefit of the RDL is that it teaches people how to lift using the hips instead of using the lower back. Back pain is often associated with not using the hips properly when lifting things.

The two big differences from the RDL and the deadlift is, the deadlift starts on the floor while the RDL starts from the top. The other is the RDL uses very little quadriceps because while the knees start off unlocked, they don't move forward at any point.

How to do a Romanian Deadlift

• If possible, start the exercise from a rack. If that’s not an option, deadlift the bar off the floor to get in the starting position.
• Use a double overhand grip with your hands just outside shoulder-width apart. Unlock the knees to allow a slight bend in the knees.
• Feet should be hip-width with the bar resting against your thighs. Lift your chest and pull your shoulder blades down. Keep your neck in a neutral position. You’ll end up looking towards the floor, or just in front of you as you lower the weight.
• The weight is lowered by hinging at the hips. You push your hips back, but don’t bend the knees. This is a common mistake. Your knees shouldn’t go forward at all. Use your lats to pull the bar against your thighs, the bar should stay in contact with your legs all the way down.
• Think hips back, knees slightly back and shoulders forward.
• The bar should be close to the leg throughout the movement. Don't let the bar move move out in front of your body. The bar should move in a vertical line.
• You lower until tension is felt in the hamstring while still being able to maintain your back position. For most people, this is around the knee to mid-shin, but it will vary from person to person. Don’t try and force yourself to go too low that you end up bending your knees, or rounding your back. Your back shouldn't round.
• To stand back up, push both heels into the floor, and push the hips forward. The barbell should end in up in the start position in front of the thighs. Squeeze your glutes to finish the rep.

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

​Common Mistakes

• People often bend from the spine instead of the hips. This increases the injury risk to the lower back. Ensure the movement comes from pushing your hips back, and not by rounding your back
• It’s common to bend the knees instead of using the hips. Think knees back. Don't allow them to move forward.
• Looking in the mirror to check your form. This can strain the cervical spine. Keep your neck in a neutral position and look towards the floor as you hinge at the hips. Whatever you do, don't look to the side to look in the mirror to check your form. I see this all the time and you're asking for injury. Record your lifts If you want to check check how it looked.

​Chris Adams 
Personal Trainer 
Nottingham