How To Do Romanian Deadlifts (RDLs) Proper Form & Technique

As a fitness trainer, I've found mastering the RDL technique crucial for my clients. It involves a slight knee bend, neutral hips for proper hip extension, and a hip-width stance, all essential for effective muscle activation.

Research in the National Library of Medicine shows that Romanian deadlifts, particularly the single-leg version, significantly enhance athletic performance, functional strength, and posterior chain resilience. [1].

Before you even think of starting the unilateral version, here is how to perform the bilateral Romanian deadlift correctly and avoid injuries:

1. Place the barbell on the floor, load it with the appropriate weight so you can perform 8 consecutive reps without resting.
2. Assume a standing position, feet hip-width, in front of the barbell.
3. Let your shins touch the barbell and take a pronated grip with your hands, a little wider than hip-width.
4. Lift the barbell off the floor with a flat back and slightly protracted shoulder blades.
5. Now the barbell is hanging from your hands in the standing position. Slightly bend your knees and keep them fixed during the whole exercise.
6. Start the exercise by bending your hips and driving your butt back and up. Don’t bend on your knees; only bend forward on your hips.
7. Slide the barbell on the surface of your body until your wrists don’t cross the knee level.
8. When your wrists and the loaded barbell go past knee level, reverse the motion to return to the starting position.
9. Repeat for 8 reps, 4 sets, and rest for 2 minutes between the sets.

"When you’re training, you might tend to forget about the things you cannot see. That’s why many lifters run the risk of overemphasizing their “mirror muscles” like their chest, biceps, and quads. Because you can’t see your back without a lot of twisting and turning (or giving your training partner the camera), you may forget how important it is to build a strong, muscular posterior chain."

- Shane McLean, Certified Personal Trainer

Here are the best Romanian deadlift variations to include in your workouts.

Hip-Banded Romanian Deadlift

The hip-banded Romanian deadlift is one of the best variations since it will make the concentric phase much harder due to the resistance of the band.

This is extremely useful in progressive overload, as per the European Journal of Applied Physiology, since you must pick a harder resistance band for each following workout [2].

How to Perform Hip-Banded Romanian Deadlifts

1. Pick the resistance band that will allow you to perform at least 8 reps without resting.
2. Place the resistance band on the floor, and enter it with both feet. Step on the band with both feet so you take the hip-width stance.
3. Wrap the other part of the band around your head/neck. If you prefer a slightly modified resistance, you can cross the band in its middle and wrap it around the head, but the exercise technique remains the same.
4. Start the exercise by lowering your torso towards the ground without bending your knees or rounding your back.
5. Hold that position for one second when your torso becomes almost parallel to the ground.
6. Reverse the motion to return to the starting position.
7. Repeat for 8 reps, 3 sets, and rest for 90 seconds between the sets.

Trap Bar Romanian Deadlift

The trap bar Romanian deadlift is another useful variation that will place the weight at different angles and modify the pressure on your posterior chain muscles.

It is excellent as an accessory exercise and can supplement different phases of strength training.

How to Perform Trap Bar Romanian Deadlifts

1. Place the hex bar on the floor and load it with the appropriate weight so you can perform at least 6 reps without a pause.
2. Enter the trap bar and take the regular neutral grip with your hands.
3. Lift the hex bar from the floor while keeping your back flat and shoulder blades slightly protracted.
4. Start the exercise by lowering the trap bar towards the floor without changing the position of your knees. Aim to drive your hips back and up as much as possible while bending your torso forward.
5. When the trap bar passes the level of your knees, then reverse the motion to return to the starting position.
6. Repeat for 6 reps, 4 sets, and rest for 3 minutes between the sets.

Here are some popular Romanian deadlift alternatives you may add to your workouts.

Good Morning

According to research published by PeerJ, Good mornings are excellent exercises that can bulletproof your hamstrings and build a superior posterior chain [3].

They are useful for beginners, but I recommend more advanced lifters transition to Romanian deadlift variations.

How to Perform Good Mornings

1. Place the barbell on the squat rack and load it with the appropriate weight so you can perform at least 8 reps without a pause.
2. Place the loaded barbell on your upper back and unrack it. Take two steps back to have enough space to perform the exercise.
3. Assume a hip-width stance with the barbell resting on your upper back.
4. Start the exercise by bending your torso forward without changing the original position of your knees.
5. When your torso almost becomes parallel to the ground, reverse the motion to return to the starting position.
6. Repeat for 8 reps, 3 sets, and rest for 90 seconds between the sets.

Introducing Romanian deadlifts into my clients' routines has shown me their value beyond isolation exercises.

As a demanding, multi-muscle exercise, I advise doing Romanian deadlifts early in workouts. However, for those accustomed to their energy demands, they can be effective towards the end.

Typically, compound exercises are best done early, and isolation exercises are done later. In a push/pull/leg split, fit Romanian deadlifts into pull or leg days, depending on your weekly schedule.

Additionally, incorporating dietary strategies and supplements, like protein for muscle repair, enhances RDL benefits for strength and muscle growth.