Romanian Deadlift

Muscles Worked

How to Perform

1. 1

   Stand with the bar at hip height (unrack from a rack or deadlift it up first). Feet hip-width, slight knee bend.

2. 2

   Push your hips straight back while keeping the bar close to your thighs. Your knees stay softly bent — this is a hip hinge, not a squat.

3. 3

   Lower until you feel a deep stretch in your hamstrings (typically mid-shin). Your back stays flat with a neutral spine throughout.

4. 4

   Reverse by driving your hips forward, squeezing your glutes hard at the top. The bar should stay in contact with your legs.

Common Mistakes

• Rounding the lower back, which is the number-one cause of deadlift injuries. If your back rounds, the weight is too heavy or your setup needs work.

• Starting with the bar too far from your body. The bar should be over mid-foot and in contact with your shins at the start.

• Hyperextending at the top by leaning back. Stand tall and squeeze your glutes — you do not need to lean backward.

Pro Tips

• Think "hips back, not down." The RDL and stiff-leg deadlift are hip hinges, not squats. Your hips push straight back like you are closing a car door with your butt.

• Use straps if your grip gives out before your hamstrings. The target muscle should always be the limiting factor, not your forearms.

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