How To Do a Romanian Deadlift

1. How To Do a Romanian Deadlift

3. Whether you're a runner or a powerlifter, anyone can benefit from incorporating Romanian deadlifts into a regular workout routine. The strength exercise—also known as RDLs or stiff-leg deadlifts—helps to build muscle along the posterior chain (the back of the body), which includes the hamstrings and glutes.

4. "By strengthening the muscles in your posterior chain, explosive movements, such as sprints and jumps, benefit from the Romanian deadlift by maximizing hip extension," Sherry Ward, an NSCA-certified personal trainer and CrossFit Level 1 coach, told Health.

5. But the Romanian deadlift can do much more than just help build muscle: "[It] can improve mobility and flexibility [of the hips] as well as unlock faulty movement patterns, which will decrease the risk of injury," Ward said. She added that the exercise can also help prevent and minimize low back pain, a common cause of discomfort that can pop up due to muscle imbalances, like a weak back, which can ultimately lead to poor core stability and hip strength.

6. What Are the Benefits of a Romanian Deadlift? The Romanian deadlift is particularly helpful for improving posture because it "un-hunches" the shoulders by anchoring your lats (a large muscle down the back of your body) down and back, Ward said. People who have a hard time engaging their core when lifting heavy will also find that the Romanian deadlift forces them to brace their abs to prevent arching or rounding the low back, which is why it's such a great core stabilizing move, too.

7. Unlike the conventional deadlift, you perform the Romanian deadlift with only a slight bend in the knees. "The stiffer leg position in the Romanian deadlift puts more emphasis on the hamstrings than the conventional deadlift," said Roxie Jones, a NASM-certified personal trainer and certified strength and conditioning coach.

8. Because the Romanian deadlift relies heavily on movement from the hips with a neutral spine, it also helps you build a stronger connection between your upper- and lower body. "Romanian deadlifts increase strength, power, and range of motion of the hips and strength of the core," Ward explained. "By keeping your core engaged, you're able to maintain alignment of your hips and shoulders as you ascend and descend through the exercise."

9. How To Do a Romanian Deadlift Mastering the Romanian deadlift takes some practice, so Ward recommended beginners focus on nailing down the hip hinge—and it's exactly what it sounds like: bending at the hips to send your butt back, with your spine straight.

10. "I would practice hinging of the hips using a PVC pipe [or a light, long bar] against the spine to make sure the neck and back are aligned in a straight position," Jones said. It's also helpful to work on touching your toes and stretching the hamstrings, she added. Ward also suggested practicing the hinge using a light barbell or dumbbell and doing single-leg Romanian deadlifts with no weights or light weights to strengthen both sides of the body before incorporating the Romanian deadlift with a heavy barbell.

11. Once you've mastered the hip hinge movement pattern, it's time to add Romanian deadlifts to your workout routine—here's how: • Stand with your feet hip-distance apart with a slight bend in your knees, a barbell placed in front of you. • Hinge forward at the hips, keeping your spine long and straight as your torso reaches toward the floor.

12. Grip the barbell with both hands at shoulder distance apart, plugging your shoulders back and down to secure your spine and brace your core. Look down and slightly forward to align your neck with the rest of your back and avoid hyperextension. • Tighten your glutes, hamstrings, and core, and drive your feet into the ground to stand up straight, lifting the weight to about your upper thighs. Squeeze your glutes and lock out your hips at the top.

13. Repeat the movement by lowering the weight somewhere between your knees and toes (depending on your flexibility), torso parallel to the ground while maintaining a flat back, slight bend in the knees, and core engaged.

14. Romanian Deadlift Mistakes To Avoid • Not Keeping Your Back Flat: Be careful not to over-hinge at the hips (or bend too far forward): "Don't go past 90 degrees. Stop the movement at a flat back, with your torso parallel to the floor," Jones advised. Over-hinging at the hips can lead to rounding of the back and bending at the knees. "My favorite cue I use with clients and in group classes is to feel your pant pockets reach the other side of the room as you bend at the hips," Ward said.

15. Not Keeping a Neutral Spine An important form tip to keep in mind when doing the Romanian deadlift: Focus your gaze about two feet in front of you throughout the entire movement. "Since the Romanian deadlift is called a stiff-leg deadlift, think stiff neck as well," Ward said. "Lead with a proud chest as the torso and shoulders lower, and rise at the same time with the barbell to prevent the shoulders from rounding forward."

16. Keeping the Barbell Too Far Away From Your Body During the lift, engage your glutes and core as tight as you can. "A lot of times, I see people letting go of their back or abs, meaning the back starts to round out," Jones said. Ward added that positioning the barbell close to the body will help to prevent that rounding. "Chances are the farther away the barbell is from the body, the more you risk rounding your back during the lift, but keeping the barbell closer to you will activate the lats," Ward said.