Injury prevention, athletic performance, aesthetics — there are a whole range of reasons to exercise your hamstrings. And while you might not know it, you most likely already train them in some form or another, whether it’s through squatting, running, or even yoga. 

But, while your hamstrings support a variety of exercises, the ultimate movement to hit this critical posterior chain muscle is the Romanian deadlift.

What is a Romanian Deadlift?

Romanian deadlifts, or RDLs as they’re commonly known, are a slightly different version of the standard deadlift. 

This hip-extension exercise targets and focusses on your hamstrings, removing the bulk of the weight away from your lower back, lats, and general all-round leg muscles, while still training them through strict form. 

The RDL is an excellent exercise that both entry level lifters and fitness enthusiasts can benefit from. When it comes to sports, it’s a common movement used by weightlifters, powerlifters, and athletes to develop strength and mass in the posterior chain – the importance of which we covered in our conventional deadlift guide with Britain’s Strongest Man, Terry Hollands.

It’s a great idea to include Romanian deadlifts into any athletic workout routine. But remember, the RDL is typically used as an accessory lift with sub-maximal loads, so pairing it with heavier lifts will help to strengthen your entire posterior chain. 

Stiff Leg Deadlift vs Romanian Deadlift

The Romanian deadlift is often confused with the stiff-leg deadlift, but there are a couple of differences that set these two exercises apart.

1 - The set-up

At first glance, the movement looks somewhat similar. But, if you’re able to set the exercise up with the correct equipment, you’ll notice that a Romanian deadlift starts out of the rack, while a stiff-leg deadlift begins from the floor.  

2 - Knee flexion

Again, the movement itself seems the same. But, if you take a closer look, you’ll notice that throughout the Romanian deadlift the trainer keeps a slight bend in the knee.

3 - Distance travelled

When it comes to the range of movement, an RDL has slightly less in comparison to a stiff-leg deadlift. Romanian deadlifts tend to end just below the knees, while a stiff-leg deadlift will typically continue until the plates touch the ground.

How to set up for a Romanian deadlift

To set up for the RDL, you want to secure a racked Barbell just below the height of your deadlift lockout. 

Then, take a roughly shoulder-width, double-overhand grip just outside your thighs. If you find grip strength to be an issue here, try using an alternate grip (swapping directions on each set), or a pair of lifting straps to help take grip out of the equation towards the end of a tough session.

Gripping the bar, lift it out of the rack and take roughly three steps back, making sure you’re clear from hitting anything during the movement. 

Stand with a roughly shoulder-width stance, pointing your feet outwards around ten degrees, and attempt to lift your chest and stomach upwards to extend your spine. You’ll want to keep this spinal position throughout the entire movement.

How to Perform a Romanian Deadlift

Now that you’re all set up, we’ll show you how to successfully complete your first rep towards stronger and healthier hamstrings.

• Begin the negative part of the movement by pushing your hips straight back, keeping your shins completely vertical, and a slight bend in your knee. 

Tip - Try not to bring your knee forwards, like you would in a squat. Instead, imagine an invisible vertical line from the bar to the middle of your foot, and the bar should travel along that line without your knees crossing it. 

• Lower the bar until a point where you can no longer set your hips back. There’s no set distance for this exercise, but for more flexible people, it tends to reach maximum extension just below the knees on your upper shins. 

Tip - Never sacrifice your form for a more significant extension during this exercise. The stretch is essential. Altering your form for an inch extra will net you no extra strength, and could cause long-term injuries.

• Once extended, reverse the motion by pushing your hips forward, and lifting your chest up. Make sure the bar travels along your invisible line, centred over your midfoot. 

Tip - If you’re looking to add something extra to your lift, once you reach your starting position, squeeze your glutes for a second, before beginning your next rep. You can also perform dumbbell Romanian deadlifts, kettlebell Romanian deadlifts, or cable machine Romanian deadlifts.

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Tags: Exercise Type > Strength