The Romanian deadlift (RDL) trains the hamstrings and glutes through a long range, with a hinge at the hips rather than a squat. It builds the back of the body that desk work switches off, and it carries straight over to deadlifts, sprinting and picking things up without hurting your back.
How to do it
- Stand tall holding dumbbells or a barbell in front of your thighs, feet hip-width apart.
- Soften your knees slightly and keep them there. They don't bend further.
- Push your hips back as if closing a car door behind you. Your torso tips forward as a result.
- Keep the weight close: it slides down your thighs, past your knees.
- Stop when you feel a strong stretch in your hamstrings, usually around mid-shin. Drive your hips forward to stand.
The five cues that fix most RDLs
- Hips back, not down. If your knees keep bending, it's become a squat.
- Proud chest, long spine. A rounded lower back means you've gone too far.
- Weight in the mid-foot and heels, not the toes.
- Bar or dumbbells touch your legs all the way.
- Range is set by your hamstrings, not by the floor. Most people stop around mid-shin.
Programming it
Three sets of 8 to 12 reps, twice a week, is a good place to start. Pick a weight that leaves two good reps in reserve. Rest 90 seconds to two minutes. Progress by adding reps first, then weight.
If you have back pain, a recent injury or you're unsure about form, ask a coach to watch a set. A video from the side is usually enough to spot the problem.
General information, not medical advice. If you have a health condition, speak to a doctor before changing how you train or eat.
