What Is a Romanian Deadlift? Benefits, Form, and Tips

If you’re starting out your fitness journey and ever wondered “What is a Romanian Deadlift?”, this article is for you. The Romanian Deadlift (or RDL) is one of the most fundamental exercises in the weightlifting world.

Popularized by Romanian Olympic gold medalist, Nicu Vlad, it has been a staple in gyms across the globe for decades now, and for a good reason — it is a killer move to strengthen the entirety of the posterior chain, with a special focus on the glutes and hamstrings.

In this article, we’ll explain everything you need to know to become a master of the RDL. We’ll go into proper form, all the benefits, common mistakes, and some tips to get  the most out of the exercise. 

Getting to Know the Romanian Deadlift

Let’s start with the basics, what is a Romanian deadlift? As the name suggests, the RDL is a variation of the traditional deadlift, but instead of starting from the floor, the Romanian deadlift begins at a standing position and it’s all about lowering the weight in a controlled manner.

Due to its clear benefits to the whole posterior chain, the Romanian Deadlift was catapulted into popularity over the decades. Nowadays, it is one of the most famous compound leg exercises out there and a staple on the routines of anyone who wants strong hamstrings or a shelf butt.

How to Perform a Romanian Deadlift With Proper Form

Proper form is essential in any exercise, and the RDL is no exception. Follow these steps to make sure you’re maximizing your gains and staying far away from injuries:

Starting Position

• Stand with your feet hip-width apart.
• Hold a barbell or a pair of dumbbells with a challenging amount of weight in front of your thighs with an overhand grip.
• Keep your chest up, shoulders back, and core engaged.

Lowering the Weight

• Hinge at your hips, pushing them back as you lower the weight.
• Keep your back straight and knees slightly bent (not locked).
• Lower the weight until you feel a stretch in your hamstrings, typically just below the knees.

Returning to the Starting Position

• Drive your hips forward to return to the starting position.
• Squeeze your glutes at the top of the movement.
• Repeat for the desired number of repetitions, usually 3 sets of 10 reps (could be more or less depending on the weight).

Tips and Common Mistakes to Avoid

The RDL seems simple, right? And while it is, there are a few ways things can go wrong if you don’t watch out for some mistakes. Let’s look at the most common and how to avoid them:

• Rounding the Back

Remember to always keep your back straight throughout the movement. You don’t want to lift with your spine.

• Locking the Knees

Maintain a slight bend in your knees to protect your joints and guarantee those hamstrings are engaged.

• Using Too Much Weight

Don’t ego lift — form is always more important than weight. Put enough load so that you feel challenged, but can still perform the exercise correctly.

• Not Hinging at the Hips

The movement should come from your hips, not your lower back. Push your hips back as you lower the weight.

Benefits of the Romanian Deadlift

Let’s now go over benefits. What are you getting by including the Romanian Deadlift in your workout routine? Firstly, the RDL is a great posterior chain recruiter, meaning this exercise will fully engage your hamstrings, glutes, and lower back! 

These muscles are extremely important in day-to-day life since we use them for fundamental stuff like walking and balancing. Additionally, doing  RDLs regularly can boost your athletic performance and reduce your risk of injuries. If you play any sports like basketball, tennis, volleyball, or soccer then you should consider adding it to your leg day routine.

Finally, if you have really tight hamstrings or lower back pain, the Romanian deadlift can do wonders for your quality of life. Since it works the lower back, it helps improve lumbar strength.   Controlled descent of the weight can help stretch the hamstrings, which helps alleviate the tension in the lower back and improve posture while reducing pain.

Romanian Deadlift Variations

Variations are a great way to add more flavor to your routine. Perhaps you’re bored of always doing the same movement or just want to see if you can get more out of an alternative. These are the most common RDL variations: 

Dumbbell Romanian Deadlift

Use dumbbells instead of a barbell for a more accessible variation.

Single-Leg Romanian Deadlift

Perform the RDL on one leg to improve balance and prevent muscle imbalances by targeting each side individually.

Kettlebell Romanian Deadlift

If all you have is a kettlebell that's totally fine. You can still do the Romanian deadlift, just with a different grip and range of motion.

The Takeaway

So, what is a Romanian Deadlift? An absolute unit of an exercise. Understanding the RDL and how to perform it can be an incredibly effective way to strengthen your posterior chain, which in return will help you with functional strength, athletic performance, flexibility, and even lower back chronic pain.

Make sure you add it to your leg day but remember to start slow. Understand the exercise, prioritize form, and gradually overload your sets so your legs can grow safely.

Ready to conquer the body of a Greek god? We’ve made it simple to work on customized fitness plans or to introduce a little friendly competition to your fitness community by sharing exercises with your friends. Get started for free through the Flex fitness app.