How does this differ from a standard deadlift?

The Romanian Deadlift starts from a standing position and focuses on the eccentric lowering phase with minimal knee bend, whereas a standard deadlift starts from the floor and involves more leg drive.

How deep should I lower the bar?

You should only lower the bar as far as your hamstring flexibility allows while keeping your back flat. For most people, this is between the knees and mid-shin.

Is it normal to feel this in my lower back?

While the 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 ensure your hips are pushing back rather than your spine rounding.

Romanian Deadlift Guide: Master the Hip Hinge

Learn the proper Romanian Deadlift technique to strengthen your hamstrings and glutes while protecting your lower back with our expert guide.

How to Perform

Stand with your feet hip-width apart and hold a barbell in front of your thighs with an overhand grip.
Retract your shoulder blades and engage your core to maintain a neutral spine throughout the movement.
Hinge at the hips by pushing your glutes backward while keeping a slight, fixed bend in your knees.
Lower the bar slowly along the front of your legs until you feel a deep stretch in your hamstrings.
Stop the descent once the bar reaches mid-shin level or when you can no longer maintain a flat back.
Drive your hips forward and contract your glutes to return to the standing position.
Exhale at the top of the movement without hyperextending your lower back.

Common Mistakes

Rounding the lumbar spine during the descent
Allowing the barbell to drift away from the shins
Bending the knees excessively into a squatting motion
Looking up at a mirror instead of keeping a neutral neck

Muscles Worked

Primary movers

Hamstrings

Stabilizers

Glutes
Lower Back
Forearms
Core

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Hamstrings · Strength