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.

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.