Master the Romanian Deadlift (RDL): Five Key Points

The Romanian Deadlift (RDL) is a powerhouse move for building strength in your hamstrings and glutes. Whether you’re new to RDLs or refining your form, these tips will help you perform them safely and effectively.

What is the difference between a deadlift and a Romanian Deadlift? The deadlift is when the athlete starts the movement by picking the bar up from the ground and bringing it to their hips. The RDL is when the athlete begins the move at full extension in the hip and lowers it slightly past the knees.

What Muscles Do RDL’s Work?

  • Gluteus Maximus

  • Hamstrings

  • Erector spinae – Stabilizers of the lower back

  • Adductor Magnus

Here is the video of Nick from “The Tribe” Strength and Conditioning Gym doing RDL’s:

Here are the Five Key Points for an RDL:

1. Hand Position:

  • Option 1: Both hands are pronated (palms facing you).
  • Option 2: Mixed grip—one hand supinated (palm facing away) and one pronated.

Choose the grip that feels most secure, especially if you’re lifting heavier weights.

2. Body Alignment:
Your shoulders, hips, and feet should remain aligned throughout the movement. Keep your knees slightly bent for stability and control.

3. Starting Phase:

  • Begin in full hip extension, standing tall with the bar at your thighs.
  • When lifting the bar to start the movement, always use proper deadlift form to avoid injury—engage your legs, not your back.

4. Lowering Phase:

  • Keep the bar close to your body as you hinge at the hips.
  • Push your hips back while maintaining a flat back to lower the bar.
  • Lower the bar slightly past your knees—or as far as your flexibility allows—without letting it touch the ground. (Touching the ground turns this into a Stiff-Legged Deadlift.)

5. Key Focus:
The primary goal is to engage your glutes and hamstrings—not your lower back. Keep the bar close to your body throughout the movement to maintain proper mechanics and target the correct muscles.

Variations to Try

  • Use a barbell, kettlebells, or dumbbells for your RDLs.
  • Progress to single-leg RDLs once you’re confident with the standard form.

 

I hope this breakdown gives you a clear understanding of the Romanian Deadlift and its variations. If you have questions or need tips, drop them in the comments below!