Romanian Deadlift Mistakes to Avoid
Rounding the lower back — the most common RDL mistake. It means you've gone too deep or the weight is too heavy. Only hinge as far as your hamstring flexibility allows with a flat back.
Bending the knees too much — turns it into a conventional deadlift. Keep a slight, fixed bend in the knees throughout. The movement comes from the hips, not the knees.
Letting the bar drift away from the body — increases lower back stress. The bar should stay in contact with or very close to your legs the entire time.
Not engaging the lats — loose lats let the bar swing. Before each rep, pull your shoulder blades down and imagine squeezing oranges in your armpits.
Romanian Deadlift Muscles Worked
The Romanian deadlift primarily targets the hamstrings and glutes through an eccentric-focused hip hinge. The lower back and core work isometrically to maintain spinal position, and the forearms work to grip the bar.
Romanian Deadlift FAQ
What's the difference between RDL and conventional deadlift?
The conventional deadlift starts from the floor and involves significant knee bend (quad work). The RDL starts from standing, uses minimal knee bend, and emphasizes the hamstrings and glutes through the hip hinge. They're complementary exercises.
How far down should I go on RDLs?
Until you feel a strong hamstring stretch — typically mid-shin level. Don't try to touch the floor. Going too deep rounds the back. Your hamstring flexibility determines your range of motion.
Should I feel RDLs in my lower back?
You should feel your lower back working to stay flat, but it shouldn't be the primary sensation. If your lower back burns more than your hamstrings, you're likely rounding your back or going too heavy. Reduce weight and focus on hip hinge.
Can I do RDLs with dumbbells?
Absolutely. Dumbbell RDLs work the same muscles with the same technique. They're actually easier to learn because the dumbbells naturally hang at your sides. Hold one in each hand and hinge identically.