Frequently Asked Questions About Romanian Deadlifts
Romanian deadlifts generate plenty of questions from lifters at all experience levels. The hip hinge movement pattern feels unnatural at first, and the differences between RDLs and other deadlift variations can be confusing. We've compiled answers to the most common questions based on exercise science research and practical coaching experience.
Whether you're trying to figure out if RDLs are safe for your lower back, wondering how much weight to use, or deciding between barbell and dumbbell variations, you'll find detailed answers below. These responses go beyond basic definitions to provide actionable information you can use immediately in your training.
What muscles do Romanian deadlifts work?
Romanian deadlifts primarily target the hamstrings, glutes, and lower back muscles (erector spinae). The hamstrings receive the highest activation, with EMG studies showing 80-85% maximum voluntary contraction during the eccentric lowering phase. Your gluteus maximus provides powerful hip extension, especially during the lockout portion. The erector spinae work isometrically to maintain spinal stability throughout the movement. Secondary muscles include your lats and upper back for keeping the bar close, core muscles for torso stabilization, and forearms for grip strength. The constant tension and stretch placed on these muscles makes RDLs exceptionally effective for posterior chain development. Unlike leg curls that isolate hamstrings, RDLs train the entire kinetic chain in a functional movement pattern that transfers to athletic performance and daily activities.
What's the difference between Romanian deadlifts and regular deadlifts?
Romanian deadlifts start from a standing position and focus on the hip hinge movement, while regular deadlifts start from the floor and involve more knee bend. RDLs maintain constant tension on your muscles since you don't set the weight down between reps, whereas conventional deadlifts reset on the floor. The bar typically travels from hip height to mid-shin during RDLs compared to floor-to-lockout in regular deadlifts. This creates a shorter range of motion but greater time under tension for the hamstrings and glutes. Regular deadlifts involve approximately 40% knee extension and recruit more quadriceps, while RDLs use minimal knee bend (15-20 degrees) and focus 85% on hip extension. You'll typically use 60-75% of your conventional deadlift weight for RDLs. Both exercises build strength, but RDLs emphasize hamstring and glute hypertrophy more effectively while conventional deadlifts develop overall pulling strength and power.
How to do Romanian deadlifts with proper form?
Start standing with feet hip-width apart and hold the barbell with an overhand grip just outside your thighs. Begin the movement by pushing your hips backward while maintaining a 15-20 degree knee bend—your shins should stay nearly vertical. Keep the bar in contact with your legs as it slides down your thighs to mid-shin level or just below your knees. Your back must remain flat with your chest up and shoulder blades retracted throughout the entire movement. You should feel a strong stretch in your hamstrings at the bottom position without your lower back rounding. Return to standing by driving your hips forward forcefully and squeezing your glutes at the top. Don't lean back at lockout—finish with shoulders directly over hips in a neutral standing position. The bar path should be vertical when viewed from the side, staying as close to your body as possible. Control the descent for 2-3 seconds and drive up explosively for optimal muscle activation.
How much weight should I use for Romanian deadlifts?
Beginners should start with just an empty 45-pound barbell or even a lighter training bar to master the hip hinge pattern. Once you can perform 3 sets of 10 reps with perfect form, begin adding weight in 10-pound increments. Most lifters will use 50-70% of their conventional deadlift one-rep max for working sets. If you can deadlift 300 pounds, expect to use 150-210 pounds for RDLs depending on your rep range. For hypertrophy training, 60-70% of your conventional deadlift max for 8-12 reps works best. Strength-focused training uses 75-85% for 4-6 reps. Your hamstring flexibility also affects loading—if you can't reach mid-shin with a flat back using light weight, you need to improve mobility before adding significant load. Women typically start with 45-95 pounds and men with 95-135 pounds for working sets. Always prioritize form over weight, as spinal flexion under load dramatically increases injury risk.
Are Romanian deadlifts good for beginners?
Yes, Romanian deadlifts are excellent for beginners because they teach proper hip hinge mechanics with a shorter range of motion than conventional deadlifts. The movement starts from a standing position, which is less technically demanding than pulling from the floor where bar positioning and initial leg drive create additional complexity. RDLs help beginners develop kinesthetic awareness of the hip hinge pattern that transfers to squats, kettlebell swings, and conventional deadlifts. The injury risk is lower than conventional deadlifts when performed correctly since you're not lifting from a mechanically disadvantaged position. Starting with lighter loads (just a barbell) allows beginners to build foundational posterior chain strength while perfecting form. The constant tension throughout the movement provides immediate feedback—if your lower back rounds, you feel it instantly and can correct it. Most strength coaches introduce RDLs before conventional deadlifts in beginner programs. The exercise builds hamstring and glute strength that protects against common injuries like hamstring strains and lower back pain.
Can I do Romanian deadlifts with dumbbells instead of a barbell?
Dumbbell Romanian deadlifts are a legitimate variation that offers several advantages over the barbell version. Dumbbells allow a more natural hand position and bar path since they're not connected, which can feel more comfortable for some lifters. They're excellent for identifying and correcting strength imbalances between sides since each limb works independently. The setup is simpler—you can clean the dumbbells to your shoulders and stand up rather than unracking a loaded barbell. However, dumbbells limit the total load you can use since grip strength becomes the limiting factor earlier. Most lifters can handle 60-70% of their barbell RDL weight with dumbbells. The movement pattern remains identical: hip hinge backward, dumbbells slide down your thighs to mid-shin, then drive hips forward to return. Dumbbells work particularly well for higher-rep hypertrophy work (12-15 reps) and for beginners learning the movement. Advanced lifters typically prefer barbells for heavy strength work but incorporate dumbbell variations for accessory volume.
How low should I go on Romanian deadlifts?
You should lower the bar until you feel a strong stretch in your hamstrings while maintaining a flat back, typically to mid-shin level or just below your knees. The exact depth varies based on individual hamstring flexibility and limb proportions. Never sacrifice spinal position to achieve greater depth—the moment your lower back starts to round, you've gone too far. Most lifters with average flexibility will have the bar 4-6 inches below their knees at the bottom position. Taller individuals with longer femurs may only reach knee level, while shorter lifters with good flexibility might reach mid-shin. Your hamstrings should feel a stretch rating of 7-8 out of 10 at the bottom without pain. Forcing excessive depth with tight hamstrings causes lumbar flexion, which increases disc compression and injury risk. Over time, consistently performing RDLs through your current range of motion will improve flexibility and allow deeper positions. Focus on the stretch sensation rather than arbitrary depth markers. If you can't reach your knees without rounding, work on hamstring mobility with separate stretching protocols.
Should I use lifting straps for Romanian deadlifts?
Lifting straps are appropriate for Romanian deadlifts during high-volume hypertrophy work or when grip strength limits your ability to adequately fatigue the target muscles. If you're performing sets of 10-12 reps and your forearms give out at rep 7 while your hamstrings and glutes could continue, straps allow you to fully stimulate the intended muscles. However, beginners should build natural grip strength by training without straps for at least the first 6-12 months. Use a double overhand grip for as long as possible, switching to mixed grip (one hand supinated, one pronated) only when necessary for heavier loads. Reserve straps for your final sets or when training specifically for hypertrophy rather than strength. Many powerlifters avoid straps on RDLs since grip strength transfers directly to competition deadlifts. A practical approach is training the first 1-2 sets without straps to maintain grip strength, then using straps on remaining sets to maximize hamstring and glute fatigue. Chalk provides a middle ground that improves grip without completely eliminating that training stimulus. If you use straps on every set, incorporate dedicated grip training like farmer's walks to prevent that quality from becoming a weak link.
| Variation | Difficulty Level | Equipment Needed | Best For | Key Advantage |
|---|---|---|---|---|
| Barbell RDL | Intermediate | Barbell, plates | Overall strength, heavy loading | Highest load potential |
| Dumbbell RDL | Beginner | Dumbbells | Learning movement, imbalances | Easy setup, natural path |
| Single-Leg RDL | Advanced | Dumbbell or kettlebell | Balance, unilateral strength | Addresses asymmetries |
| Smith Machine RDL | Beginner | Smith machine | Fixed bar path, safety | Guided movement pattern |
| Deficit RDL | Advanced | Barbell, platform | Increased ROM, flexibility | Greater hamstring stretch |
| Snatch-Grip RDL | Advanced | Barbell | Upper back strength | Increased range of motion |
External Resources
- A 2018 study published in the Journal of Strength and Conditioning Research found that spinal flexion during deadlift variations increased injury risk by 340%.
- Romanian deadlifts have become a staple in strength training programs since they were popularized by Romanian weightlifter Nicu Vlad in the 1990s.
- The Centers for Disease Control and Prevention recommends adults perform muscle-strengthening activities involving all major muscle groups at least twice weekly.