Romanian Deadlift (RDL) Tutorial

Learn how to properly Romanian Deadlift

watch the video and read the description below to learn helpful cues and avoid common mistakes of performing the RDL exercise.

Description:

  • To set up for an RDL, either pick the bar up out of the rack set around knee height or pick the bar up from the ground in the same manner you would for a regular deadlift.

  • Slightly unlock your knees and begin pushing your knees and hips backwards as you let the bar move downward.

  • Your knees should not bend any further during the rest of the movement.

  • Maintain a flat back as you lower the bar down your thighs and shins.

  • Once the bar reaches about mid shin and/or you feel a big stretch in your hamstrings, stand back up.

  • The bar should maintain contact with your legs throughout the entire range of motion.

Helpful Cues:

  • Think about shifting your weight back towards your heels as you lower the bar down.  This will help you to keep the tension on your glutes and hamstrings and assure that you’re not cheating the movement.  

  • Use straps for this movement when necessary.  These are typically done for higher reps and if you aren’t using straps, your grip will often fatigue before your legs and back.  We’re trying to train your legs and back here, not necessarily your grip, so throw on some straps if you find that this applies to you.  

  • Think about pointing your chest to the wall in front of you and pointing your butt towards the wall behind you throughout the entire range of motion.  This will assure that you’re keeping your back in extension. Chest Up is another cue for this.

Common Mistakes:

  • Bending the knees too much.  Slight knee bend is ok, but your knees should not continue to bend as you lower the bar.  Bending the knees shortens the hamstrings, and our goal is to lengthen the hamstrings. So keep those legs mostly straight! 

  • Not maintaining contact between the bar and your legs.  The lift is much harder when it drifts away from your body.

  • Not going heavy enough.  If you’ve been lifting for longer than a year and you’re using a weight that you’re able to do for a set of 10-12 RDLs without lifting straps, you’re delivering a great training stimulus to your hands and forearms but not to your glutes, hamstrings, and back. 

    Other names for the Romanian Deadlift:

  • RDL

    Common Variations:

  • Pause RDL

  • Stiff-leg Deadlift

  • Deadlift

  • Isometric RDL