Romanian Deadlift: Technique and Mistakes
Informational content: this is not a substitute for medical advice. Check with a doctor before starting a training program, especially if you have a health issue or any pain.
The Romanian deadlift appears in most programmes, often right next to the squat. It shares a name with the conventional deadlift and uses the same bar, yet it is very different. Confusing it with its cousin, or with a squat, is the mistake that stops most lifters getting the benefit.
How it differs from the conventional deadlift
| Criterion | Conventional deadlift | Romanian deadlift |
|---|---|---|
| Starting point | Bar on the floor | Bar at the top, standing |
| Knees | Bend and straighten | Slightly bent, almost fixed |
| Range | From floor to standing | Down to the hamstring stretch |
| Main muscles | Glutes, back, quads, hamstrings | Hamstrings and glutes |
| Load | Heavier | Lighter |
The Romanian deadlift is a hip hinge: the hips travel back, the torso tilts forward, and the hips bring the body back upright. The knees barely move. That is what puts most of the work on the hamstrings, in a stretched position.
For the conventional lift, our article on deadlift technique covers the other version.
Proper execution
- Start standing, bar in hand, shoulder-width grip, feet hip-width. Take the bar from a rack at thigh height rather than from the floor.
- Unlock your knees slightly, then hold that angle throughout.
- Push your hips back, as if closing a door with your backside. The torso tilts forward naturally, back flat.
- The bar slides down your thighs, then past your knees, staying in contact or close to it.
- Stop the descent when you feel a clear stretch at the back of your thighs, or as soon as your back starts to round.
- Come up by driving your hips forward, glutes squeezed, back to standing.
For most lifters the bar stops somewhere between just below the knee and mid-shin. That depth depends on hamstring flexibility and has no need to reach the floor.
The most common mistakes
Turning it into a squat. The main mistake. If the knees bend a lot on the way down, the movement becomes a mix of squat and deadlift, and the hamstrings do less. Keep the knee angle roughly constant.
Rounding the back to go lower. Chasing the floor pushes many lifters to curl their back. Useful depth ends where the back stays flat. Beyond that, the load shifts from hamstrings to spine.
Letting the bar drift away from the legs. A bar moving forward sharply increases lower back strain. It should stay close to the thighs and shins throughout.
Leaning back at the top. The finish is upright, not leaning backwards. Driving the hips far forward while arching only loads the lower back.
Lowering too fast. The descent is the most useful part of the movement for the hamstrings. Control it over two to three seconds.
Variations
| Variation | Value |
|---|---|
| Dumbbell | Easier to learn, freer path |
| Single-leg | Unilateral work and balance, lighter loads |
| Stiff-legged | Knees almost locked, greater stretch, more demanding on the back |
| Kettlebell | A good way in for learning the hip hinge |
The dumbbell version is often the best place to start. It lets you learn the movement with a modest load before moving to the bar.
How much, and where in the session
Three sets of 8 to 12 reps suit most cases. The Romanian deadlift uses a noticeably lighter load than the conventional lift, which is normal: the range and the stretched position make it harder on the hamstrings.
It fits well after squats in a leg session, or as the main exercise of a session devoted to the back of the thighs. Soreness can be pronounced the first few times, which is a good reason to start light.
If you have lower back pain, begin with a reduced range and a very light load, and stop if the pain increases during the exercise. Our article on lifting and back pain gives the general markers and the signs that warrant medical advice.
Frequently asked questions
How low should you go?
Until you feel a clear stretch at the back of your thighs, without your back rounding. For most people that means the bar ends between just below the knee and mid-shin.
Should you bend your knees?
Slightly, and always to the same angle. The knees are unlocked at the start, then barely move. If they bend during the descent, the movement drifts towards a squat.
Why do I mostly feel my lower back?
Often because the bar drifts away from your legs, your back rounds at the bottom, or you lean back at the top. Reduce the load, keep the bar in contact with your thighs and stop the descent earlier.
Romanian or conventional, which should you choose?
Both have their place. The conventional lift builds overall strength, the Romanian targets the hamstrings and glutes more. Many programmes use both, on different sessions.
With an exercise whose range depends on your flexibility, a heavier load means nothing if you go less deep. In Musku the exercise comment lets you note where the bar reaches, below the knee or mid-shin, and the exercise's history tracks how your loads move. You can check that you are progressing at the same range, not by shortening the movement.