How to Do Romanian Deadlift

Romanian Deadlift is a hamstrings exercise using barbell, listed as intermediate in the A90 Training Club catalogue. It is a hip hinge, bilateral movement.

Also known as RDL, Barbell RDL, Barbell Romanian Deadlift.

Primary muscle

Hamstrings

Equipment

Barbell

Difficulty

Intermediate

Movement

Hip hinge, bilateral

01 / Move with control

How to perform

How to do Romanian Deadlift

  1. 01Stand with feet hip width apart holding a barbell with an overhand grip.
  2. 02Initiate the movement by pushing your hips back while keeping your back flat.
  3. 03Slide the bar down your thighs until you reach mid-shin level or hamstrings are taut.
  4. 04Drive your hips forward to return to the starting position.
  5. 05Keep the neck in a neutral position by looking at a point on the floor six feet ahead.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Romanian Deadlift

Primary Stabiliser Inactive

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Primary movers

  • Hamstrings Bends the knee and extends the hip.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

Verified secondary muscles: Glutes, Erector spinae, Adductors.

03 / A90 Coach

A90 Coach tip

Keep the barbell in contact with your legs throughout the movement to minimize shear stress on the spine.

Same coaching engine used inside the A90 app

04 / Form checks

Common mistakes

  • Rounding the lower back instead of hinging from the hips.
  • Bending the knees too much and turning the movement into more of a squat.
  • Letting the bar drift away from the legs instead of keeping it close to the body.
  • Using momentum or more load than you can control through the full hinge.

05 / Cues

A90 coaching cues

  • Push the hips back while keeping a soft bend in the knees.
  • Keep the bar close to the thighs and shins throughout the rep.
  • Stop the descent when the hamstrings are loaded without losing a neutral spine.

07 / FAQ

Romanian Deadlift questions

What muscles does Romanian Deadlift work?

Romanian Deadlift is catalogued as a hamstrings exercise in A90 Training Club, with the hamstrings as its primary muscle group. It also works the glutes and erector spinae and adductors.

How do you do Romanian Deadlift correctly?

Stand with feet hip width apart holding a barbell with an overhand grip. Initiate the movement by pushing your hips back while keeping your back flat. Slide the bar down your thighs until you reach mid-shin level or hamstrings are taut. Drive your hips forward to return to the starting position. Keep the neck in a neutral position by looking at a point on the floor six feet ahead.

What is the A90 coach tip for Romanian Deadlift?

Keep the barbell in contact with your legs throughout the movement to minimize shear stress on the spine.

What are the common mistakes with Romanian Deadlift?

Rounding the lower back instead of hinging from the hips. Bending the knees too much and turning the movement into more of a squat. Letting the bar drift away from the legs instead of keeping it close to the body. Using momentum or more load than you can control through the full hinge.

Is Romanian Deadlift suitable for beginners?

Romanian Deadlift is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Romanian Deadlift?

Romanian Deadlift uses barbell.

What exercises are similar to Romanian Deadlift?

Dumbbell Romanian Deadlift, Single Leg Romanian Deadlift, Deadlift are approved alternatives to Romanian Deadlift in the A90 catalogue.

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