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Romanian Deadlift (RDL)

The hamstring builder — master the hip hinge while building powerful glutes and hamstrings

⚡ Quick Reference​

AspectDetails
PatternHip Hinge
Primary MusclesHamstrings, Glutes
Secondary MusclesErector Spinae, Lats
EquipmentBarbell, Dumbbells (alternatives)
Difficulty⭐ Beginner-Friendly
Priority🔴 Essential

Movement Summary​

🎯 Setup​

Starting Position​

  1. Starting position: Standing upright, bar at thigh level
    • Can deadlift from floor or unrack from pins at hip height
  2. Stance: Feet hip-width apart, toes pointing forward or slightly out
  3. Grip: Overhand grip, hands just outside thighs
  4. Body position: Shoulders back, chest up, soft knees (slight bend)
  5. Bracing: Take a breath, brace core before descending

Equipment Setup​

EquipmentSettingNotes
BarbellStart at hip heightCan unrack from pins or deadlift up first
WeightLighter than conventional deadlift50-70% of deadlift 1RM typical
AlternativeDumbbells work greatEasier on grip, more natural movement
Setup Cue

"Stand tall, chest proud, unlock knees — you're ready to push your hips back"

🔄 Execution​

The Movement​

What's happening: Establishing tension before the hinge

  1. Standing fully upright, bar against thighs
  2. Shoulders pulled back, chest up
  3. Slight bend in knees (10-20°) — "soft knees"
  4. Core braced, lats engaged
  5. Breathing: Big breath into belly

Feel: Full body tight, ready to hinge

Key point: Knees stay in this slightly bent position throughout — they DON'T move

Key Cues​

Primary Cues
  • "Push your hips back like you're closing a car door" — teaches the hinge
  • "Drag the bar up your legs" — keeps bar close, proper path
  • "Chest up, proud chest" — prevents rounding
  • "Feel the stretch in your hamstrings" — ensures you're hitting target muscles

Tempo Guide​

GoalTempoExample
Strength2-0-2-02s down, no pause, 2s up, no pause
Hypertrophy3-2-2-03s down, 2s pause, 2s up, no pause
Control/Learning4-1-2-14s down, 1s pause, 2s up, 1s at top

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
HamstringsHip extension, eccentric loading during descent█████████░ 95%
GlutesHip extension — driving hips forward████████░░ 85%

Secondary Muscles​

MuscleActionActivation
Erector SpinaeMaintains neutral spine under load███████░░░ 70%
LatsKeeps bar close to body█████░░░░░ 50%

Stabilizers​

MuscleRole
CoreTorso stability, anti-flexion
ForearmsGrip strength to hold bar
TrapsShoulder girdle stability
Muscle Emphasis

To emphasize hamstrings: Slow eccentric (3-4s down), full stretch at bottom To emphasize glutes: Explosive concentric, strong lockout squeeze To work both equally: Moderate tempo (2-2), consistent tension

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Squatting itKnees bend too much, becomes a squatRemoves hamstring tensionKeep knees slightly bent but FIXED — hips move, knees don't
Rounded backSpine flexion under loadDisc injury riskLighter weight, "chest up" cue, strengthen erectors
Bar drifting awayBar moves away from legsIncreases lower back stressEngage lats, "drag bar on legs"
Not reaching full stretchStopping too highMissing hamstring developmentLower until you feel strong stretch (mobility dependent)
Going too heavySacrificing form for weightBack rounds, poor hamstring activationEgo check — RDLs are NOT about max weight
Most Common Error

Bending knees too much (turning it into a squat) — defeats the purpose. Your knees should barely move. All movement comes from hip hinge. Film yourself from the side.

Self-Check Checklist​

  • Knees stay in same bent position (don't squat it)
  • Back stays neutral (no rounding)
  • Bar stays close to legs entire time
  • Feel intense stretch in hamstrings at bottom
  • Hips drive forward on the way up (not just back arching)

🔀 Variations​

By Equipment​

AspectDetails
LoadCan use heavier weight
GripBoth hands on bar
Best ForStrength, bilateral development
ChallengeRequires good grip strength

By Training Purpose​

VariationChangeWhy
Tempo RDL4s eccentric, 2s pauseMax time under tension
Deficit RDLStand on 2-4" platformIncreased range of motion
High-Rep RDL12-20 repsMetabolic stress, pump

Advanced Variations​

VariationKey DifferenceWhen to Use
Deficit RDLStand on 2-4" platformIncrease ROM, more hamstring stretch
Snatch Grip RDLWide grip (snatch width)Build upper back, grip strength
1.5 Rep RDLFull rep + half rep = 1Extra work in stretched position
Pause RDL2-3s pause at bottomEliminate momentum, build strength

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoad (% DL 1RM)RIR
Strength3-45-82-3 min60-75%1-2
Hypertrophy3-48-1290s-2min50-70%2-3
Endurance2-312-2060-90s40-55%3-4
Learning38-1090sBodyweight to light4-5

Workout Placement​

Program TypePlacementRationale
Lower body dayAfter squats/deadliftsAccessory work for hamstrings
Pull daySecond or third exercisePrimary posterior chain movement
Full-bodyAfter main liftsHamstring/glute development
Leg dayPairs with quad workBalance development
Programming Note

RDLs work great as an accessory to deadlifts. If you deadlift heavy (1-5 reps), follow with RDLs (8-12 reps) for hamstring hypertrophy.

Frequency​

Training LevelFrequencyVolume Per Session
Beginner2x/week3 sets of 8-10
Intermediate2-3x/week3-4 sets of 8-12
Advanced2x/week4-5 sets varying intensities

Supersets & Pairings​

Great to pair with:

  • Leg curls — pre-exhaust or post-exhaust hamstrings
  • Leg extensions — antagonist pairing (hamstrings + quads)
  • Ab wheel — posterior + anterior chain
  • Nordic curls — double hamstring blast

Sample Weekly Structure​

DayExerciseSets x RepsPurpose
MondayDeadlift4x5Strength
MondayRDL3x10Hypertrophy accessory
ThursdayRDL (lighter)3x12Volume, technique

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Bodyweight RDLComplete beginner, learning hip hinge
Dumbbell RDLGrip issues, home gym
Cable Pull-ThroughNeed external cue for hinging
Glute BridgeBack issues, still want glute work

Progressions (Harder)​

ExerciseWhen ReadyLink
Single-Leg RDLPerfect bilateral form, want unilateral strength
Deficit RDLWant more range of motion
Snatch Grip RDLBuild upper back strength

Alternatives (Same Goal, Different Movement)​

AlternativeEquipmentEmphasis
Glute-Ham RaiseGHR machineKnee flexion, hamstring strength
Nordic CurlPartner or anchorEccentric hamstring strength
Leg CurlMachineIsolation, knee flexion
Good MorningBarbellSimilar hinge, bar on back

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Low back painLoading in flexion if form breaksUse lighter weight, perfect form only
Hamstring strainStretching injured tissueWait until healed, start very light
Tight hamstringsLimited ROM, compensationStart with limited depth, improve mobility
Pregnancy (late)Balance, hormonal laxitySwitch to supported version or stop
Stop Immediately If
  • Sharp pain in hamstrings (not stretch/burn)
  • Lower back pain (not muscle fatigue)
  • Cramping in hamstrings
  • Form completely breaking down

Injury Prevention​

StrategyImplementation
Start lightLearn pattern with just the bar or dumbbells
Control the eccentricNever drop fast — slow descent builds strength and control
Respect the stretchStrong stretch is good, sharp pain is bad
Progress slowlyAdd 5 lbs when you can do all sets/reps with perfect form

Hamstring Cramp Protocol​

If you cramp during RDLs:

  1. Stop immediately — stand up, shake it out
  2. Hydration — may be dehydration or electrolyte issue
  3. Reduce weight — you may be going too heavy
  4. Warm up better — hamstrings need more prep
  5. Magnesium — consider supplementation if recurring
Safety Note

RDLs are safe when done correctly. The hamstring stretch under load actually strengthens the muscle-tendon unit and improves flexibility. Problems arise from going too heavy or rounding the back.

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipFlexion/Extension80-100° flexion🔴 High
SpineNeutral maintenanceMinimal movement🟡 Moderate
KneeSlight flexion (static)10-20° flexion held🟢 Low
AnkleMinimalVery little🟢 Low

Mobility Requirements​

JointMinimum ROMTestIf Limited
Hip80° flexionCan touch toes with soft kneesHip flexor stretches, hamstring stretching
HamstringGood flexibilityToe touch with slight knee bendRegular stretching, gradual progression
ThoracicGood extensionCan keep chest up in hingeFoam rolling, thoracic mobility
Flexibility Development

RDLs actually IMPROVE hamstring flexibility over time when done with proper form and progressive depth. Don't force depth on day one — let it develop naturally.

❓ Common Questions​

What's the difference between RDL and regular deadlift?

RDL (Romanian Deadlift):

  • Starts from standing (top)
  • Bar doesn't touch the floor
  • Minimal knee bend (static)
  • More hamstring/glute focus
  • Lighter weight, higher reps

Conventional Deadlift:

  • Starts from floor (bottom)
  • Bar touches floor each rep
  • More knee bend
  • More overall body
  • Heavier weight, lower reps

Both are essential — deadlifts for max strength, RDLs for hamstring hypertrophy.

How low should I go?

Go until you feel a strong stretch in your hamstrings, typically mid-shin to just below knees. Depth varies by person:

  • Good flexibility: Mid-shin or lower
  • Average flexibility: Just below knees
  • Tight hamstrings: Above knees

Never force depth by rounding your back. Your depth will improve over time.

Should my knees move?

Your knees should stay in a fixed, slightly bent position (10-20° flexion). They shouldn't straighten or bend more during the movement. All motion comes from the hips. If your knees are bending, you're turning it into a squat.

RDL vs. Good Morning — which is better?

Both are hip hinges but different tools:

  • RDL: Bar in hands, more hamstring stretch, easier to learn
  • Good Morning: Bar on back, more lower back/glutes, harder balance

For most people, RDLs are better for hamstring development. Good mornings are great for variety or if grip is limiting.

Can I do RDLs and deadlifts in the same workout?

Yes, this is very common:

  • Deadlifts first (heavy, 3-5 reps) for strength
  • RDLs second (lighter, 8-12 reps) for hypertrophy

This combo hits the posterior chain from different angles and rep ranges.

Why do my hamstrings cramp?

Common causes:

  1. Dehydration — drink more water
  2. Electrolytes — get enough sodium, potassium, magnesium
  3. Too heavy — hamstrings fatiguing under load
  4. Insufficient warmup — need more prep

Try: Better warmup, lighter weight, hydration, magnesium supplement.

📚 Sources​

Biomechanics & Muscle Activation:

  • McAllister, M.J. et al. (2014). Muscle Activation During Romanian Deadlifts — Tier A
  • ExRx.net Exercise Analysis — Tier C
  • Schoenfeld, B.J. (2010). Hamstring Development Research — Tier A

Programming:

  • NSCA Essentials of Strength Training — Tier A
  • Stronger by Science — Greg Nuckols — Tier B
  • Renaissance Periodization — Mike Israetel — Tier B

Technique:

  • Starting Strength — Rippetoe — Tier C
  • Squat University — Tier C
  • AthleanX Technique Analysis — Tier C

Flexibility & Safety:

  • Kurz, T. (2003). Stretching Scientifically — Tier B
  • Hamstring Injury Prevention Studies — Tier A
For Mo

When to recommend this exercise:

  • User wants to build hamstrings and glutes
  • User is learning the hip hinge pattern (perfect beginner hinge exercise)
  • User needs posterior chain work but has back sensitivity
  • User wants to improve flexibility while building strength

Who should NOT do this exercise:

  • Acute hamstring injury → wait until healed
  • Acute low back injury → wait until healed or use very light weight
  • Cannot maintain neutral spine → start with Cable Pull-Through or bodyweight first

Key coaching cues to emphasize:

  1. "Push your hips back like closing a car door with your butt"
  2. "Chest up, proud chest — don't round your back"
  3. "Drag the bar down your legs"
  4. "Stop when you feel a strong stretch in your hamstrings"
  5. "Knees stay in the same position — they don't move"

Common issues to watch for in user feedback:

  • "I don't feel it in my hamstrings" → Likely squatting it (knees moving), need to keep knees more static
  • "My back hurts" → Probably rounding, cue chest up, reduce weight
  • "I can't reach very low" → Normal if hamstrings are tight, don't force it
  • "I cramped" → Reduce weight, improve hydration, better warmup

Programming guidance:

  • Pair with: Quad exercises (leg extension, squats), lower back work
  • Great after: Deadlifts (as accessory), squats
  • Typical frequency: 2-3x per week
  • Volume: 3-4 sets of 8-12 reps is ideal for hypertrophy

Progression signals:

  • Ready to progress when: 3-4 sets of 12 with perfect form, strong hamstring stretch, 1-2 RIR
  • Regress if: Back rounding, can't feel hamstrings, cramping frequently
  • Progress to: Single-Leg RDL, Deficit RDL

Red flags:

  • Back rounding → reduce weight immediately
  • Sharp hamstring pain (not stretch) → stop, may be strain
  • Knees bending/straightening throughout → cueing issue, film and review

Teaching progression:

  1. Start with bodyweight or dowel to learn pattern
  2. Add light dumbbells or bar (focus on stretch)
  3. Gradually increase weight while maintaining form
  4. Once mastered, add variations (single-leg, deficit)

Last updated: December 2024