FIX Your RDL Form! (Ultimate Romanian Deadlift Tutorial), by Squat University on YouTube. 7 min 12 s.
- Video length
- 7 min 12 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Stand with feet hip-width apart and hold the bar or dumbbells in front of your thighs with an overhand grip. Set your shoulders back and brace your stomach.
Soften your knees slightly, about 15 degrees, and keep that bend locked for the whole rep. Do not squat down.
Push your hips straight back behind you and let your chest travel toward the floor. Think of closing a car door with your butt.
Keep the weight close to your legs, sliding it down your thighs and shins. Letting it drift forward puts strain on your lower back.
Keep your back flat and your neck in line with your spine. Stop lowering when you feel a strong stretch in your hamstrings, usually around mid-shin.
Drive your hips forward to stand up tall, squeezing your glutes at the top. Do not lean back past straight.
Do 2 to 3 sets of 8 to 10 slow reps, resting about 90 seconds between sets.
Tips and common mistakes
Film one set from the side so you can check your back stays flat and the weight stays close to your legs.
Only lower as far as your hamstring flexibility allows. Going deeper by rounding your back defeats the point.
Start with an empty bar or very light dumbbells until the hip hinge feels natural, then add weight.
Stop the set if you feel sharp lower back pain rather than a hamstring stretch.
Questions
How far down should the bar go?
Lower until you feel a solid stretch in your hamstrings, often around mid-shin. Stop there even if the bar has not reached the floor, as long as your back stays flat.
What is the difference between an RDL and a deadlift?
A Romanian deadlift starts from standing and hinges at the hips with a fixed knee bend. A regular deadlift starts with the bar on the floor and uses more knee drive.
How heavy should I go?
Lighter than a regular deadlift, since there is no floor start and the hamstrings do most of the work. Add weight only when you can keep a flat back for all reps.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
