How deep should I go during the Romanian Deadlift?

The depth is determined by your hamstring flexibility; stop lowering the bar when your hips can no longer move backward without rounding your spine.

What is the difference between a standard deadlift and an RDL?

A standard deadlift starts from the floor and involves more knee flexion, while the RDL starts from a standing position and emphasizes the hip hinge and hamstring stretch.

Is it normal to feel this in my lower back?

While your lower back acts as a stabilizer, you should primarily feel tension in your hamstrings and glutes; if you feel sharp pain, reduce the weight and focus on hip positioning.

Barbell Romanian Deadlift (RDL) Guide | Form & Technique

Master the Barbell Romanian Deadlift with our step-by-step guide. Learn proper hip hinge form to build stronger hamstrings and glutes safely.

How to Perform

Stand with your feet hip-width apart and hold a barbell with an overhand grip at hip height.
Retract your shoulder blades and maintain a slight bend in your knees throughout the duration of the set.
Hinge at the hips to lower the bar toward the floor, keeping the weight in close contact with your thighs.
Continue lowering the bar until you feel a deep stretch in your hamstrings, typically just below the knee.
Drive your hips forward and contract your glutes to return to a fully upright standing position.
Keep your spine neutral and avoid rounding your upper or lower back during the descent and ascent.

Common Mistakes

Allowing the barbell to drift away from the legs during the movement.
Rounding the lumbar spine instead of hinging through the hips.
Squatting the weight down by excessively bending the knees.
Looking up at a mirror which creates unnecessary strain on the neck.

Muscles Worked

Primary movers

Hamstrings

Stabilizers

Glutes
Lower Back
Forearms
Trapezius

Related Guides

Hamstrings · Back