THE ROMANIAN DEADLIFT — Your Complete Guide The Romanian Deadlift (RDL) is one of the most effective posterior chain exercises you can add to your training program — but only if you do it correctly. Let’s break it down What is an RDL? The RDL is a hip-hinge movement that primarily targets the hamstrings, glutes, and erector spinae (lower back). Unlike a conventional deadlift, the bar never touches the floor — the movement is controlled entirely through the hip hinge, keeping constant tension on the hamstrings throughout the rep Proper Form — Step by Step 1. Stand with feet hip-width apart, bar in an overhand grip just outside your hips 2. Brace your core, pull your shoulder blades back and down 3. Push your hips back (not down) while maintaining a neutral spine 4. Lower the bar along your legs — it should drag down your shins/quads 5. Feel a deep stretch in the hamstrings, typically around mid-shin level 6. Drive your hips forward to return to standing — squeeze the glutes at the top Most Common Mistakes ∙ Rounding the lower back — This is the #1 error. Keep your spine neutral the entire time ∙ Bending the knees too much — RDLs are NOT squats. A slight bend is fine, but the movement is hip-dominant ∙ Looking up too aggressively — Keep your neck neutral, eyes slightly forward and down ∙ Letting the bar drift away from the body — The bar should stay close at all times to reduce shear force on the spine ∙ Going too heavy too soon — The RDL is a feel exercise. Prioritize the stretch and tension over load Tips to Maximize Results ∙ Push the floor away slightly as you hinge — this helps engage the glutes ∙ Think “proud chest” as you lower — this cue naturally keeps the spine neutral ∙ Use a 3-second eccentric (lowering) phase to increase time under tension and hamstring activation ∙ If you struggle to feel your hamstrings, try the dumbbell or single-leg variation first #RomanianDeadlift7o4 - @gialayn