Romanian Deadlifts (RDLs): The Ultimate Hamstring Exercise for Posterior Chain Development

Romanian Deadlift Muscles Worked

Your hamstrings are made up of three muscles behind the thigh: the biceps femoris, the semimembranosus, and the semitendinosus. Together, these muscles work to bend the knee, rotate the hip, and extend the hip.

The RDL is a great way to incorporate a stretch reflex into the deadlift. There is no dead stop or bounce on the floor or contact between reps.

RDLs increase lumbar strength and the development of your posterior chain muscles in one swift move.

It’s also one of the best ways to strengthen your hips. Many people (especially those that are new to the weight room) have weak hips and poor technique because their posterior chain and lumbar strength is lacking. Weak hamstrings can lead to other postural problems in your spine and pulling movements.

The RDL is also a great tool to build grip strength and can be done with a fat bar or fat gripz. You can also perform RDL variations with a barbell, dumbbell, or kettlebell.

Romanian Deadlift vs. Conventional Deadlift

The RDL triggers a stretch reflex that occurs between the concentric (muscles shortening) and eccentric (muscles lengthening) contraction. The movement begins with an eccentric contraction – the muscle lengthens under tension, then a bounce occurs toward the end of a range of motion against tight muscles.

This works the signaling of the central nervous system and the elastic properties of the muscle (like rubber bands).

The traditional deadlift or sumo deadlift lack the eccentric emphasis of the movement. Unlike the Romanian deadlift, conventional deadlifts are primarily concentric movements that start from a dead stop with the weight on the floor (hence “deadlift”).

Because it doesn’t start concentrically, it’s not a variation of the deadlift. The RDL is its own movement.

Perfecting Your RDL Form & Technique 

The RDL is typically performed backed out of a rack with smaller steps, but you could also use proper deadlift technique by simply lifting the barbell from the floor.

Grasp the barbell about shoulder-width apart with your palms facing down and pick it up to your hips. Start the movement by “setting your core.” Pull your shoulders back, take a big inhale to brace your core and lats, and soften your knees. Keep your knees unlocked or slightly bent throughout the movement.

Push your hips back and lengthen your posterior chain (you should feel a stretch in your hamstrings) to initiate the eccentric range of motion. Keep your hips high and above the knees with a vertical shin angle.

Ride the bar down your thighs (keeping it tight to your leg) by pushing the hips and hands back.
Keep your eyes out and slightly down to maintain a neutral spine.

When the bar reaches about mid-shin (if you’re flexible, you can go lower) your stretch reflex will reverse the movement of the weight and initiate the concentric portion of the movement (standing back up and bringing the bar to your hips). Cut the range of motion before your low back loses extension or starts to round.