The Romanian Deadlift: The Best Hamstring Exercise You Are Doing Wrong

The Romanian deadlift, or RDL, is one of the most effective exercises for the back of your legs. It also teaches the hip hinge — the movement pattern behind deadlifts, kettlebell swings and safely picking things up off the floor. The catch is that it is easy to do as a half-squat or a back-rounding toe touch.

How It Differs From a Deadlift

A conventional deadlift starts on the floor and uses a lot of knee bend. The RDL starts standing, keeps the knees softly bent and nearly fixed, and moves almost entirely at the hips. The bar does not have to touch the floor between reps, which keeps tension on the hamstrings throughout the set.

Step by Step

• Stand tall holding a barbell or two dumbbells in front of your thighs, feet hip-width apart.
• Unlock your knees slightly and keep that bend for the whole rep.
• Push your hips straight back, as if closing a drawer behind you with your backside.
• Let the weight slide down your thighs, staying close to your legs.
• Stop when you feel a strong stretch in your hamstrings and your back is still flat.
• Drive your hips forward to stand up, squeezing your glutes at the top.

How Low Should You Go?

Only as low as you can with a neutral back. For many people that is just below the knees or mid-shin. Going further by rounding your lower back does not train the hamstrings more — it just shifts load to your spine. The stretch in the hamstrings, not the bar's height, is the signal.

Common Mistakes

• Squatting it down: if your knees bend more as you lower, you are turning it into a squat. Think "hips back," not "down."
• Weight drifting forward: the further the bar moves from your legs, the more your lower back works. Keep it brushing your thighs.
• Looking up: cranking your neck back is unnecessary. Keep your head in line with your spine, eyes on the floor a couple of metres ahead.

Sets, Reps and Weight

Three sets of 8 to 12 reps works well for most people. Lower the weight slowly — two to three seconds — since the hamstrings work hard on the way down. Expect soreness after your first sessions; the RDL is famous for it. If grip limits you before your hamstrings do, straps are a reasonable tool.