Romanian Deadlift

Romanian Deadlift Strength Standards (kg)

Body Weight	Beginner	Novice	Intermediate	Advanced	Elite
120 kg	85	130	175	235	295
130 kg	90	135	180	245	305
140 kg	90	140	190	250	315
150 kg	95	145	195	260	325
160 kg	95	150	200	270	340
170 kg	100	155	205	280	350
180 kg	105	160	215	285	360
190 kg	105	165	220	295	370
200 kg	110	165	225	305	380
210 kg	110	170	230	310	390
220 kg	115	175	240	320	400

How to Perform the Romanian Deadlift

Stand with feet hip-width apart holding a barbell at hip height with a double overhand grip. With a slight bend in your knees that remains fixed throughout the movement, push your hips back and lower the barbell along your thighs and shins. Descend until you feel a strong stretch in your hamstrings, typically when the bar reaches mid-shin level. Reverse the movement by driving your hips forward and squeezing your glutes at the top.

Muscle Activation

The Romanian deadlift is one of the most effective exercises for hamstring development because it loads the hamstrings eccentrically through a long range of motion. The glutes work as the primary hip extensors, while the erector spinae maintains spinal rigidity throughout the hinge. Unlike the conventional deadlift, the RDL keeps the knees relatively fixed, which isolates the hip hinge pattern and increases hamstring emphasis.

Common Mistakes

Bending the knees excessively, turning it into a conventional deadlift rather than an RDL.
Rounding the lower back, especially at the bottom of the movement when the stretch is greatest.
Lowering the bar too far beyond the point of hamstring flexibility, forcing the spine to compensate.
Not driving the hips back enough, keeping the weight too far forward and loading the lower back.

Variations

Single-leg Romanian deadlifts challenge balance and address unilateral imbalances. Dumbbell Romanian deadlifts allow for a slightly different grip and range of motion. Deficit Romanian deadlifts, performed standing on a platform, increase the range of motion. Snatch-grip RDLs with a wide grip increase upper back demands.

Programming Tips

Perform 3-4 sets of 8-12 reps, 1-2 times per week. The RDL is excellent as a secondary hip hinge after deadlifts or as a primary hamstring exercise on leg days. Focus on the stretch at the bottom and a powerful hip drive at the top. Use straps if grip limits your ability to target the hamstrings.

Frequently Asked Questions

The Romanian deadlift starts from the top (standing) and uses a fixed knee bend with a hip hinge, emphasizing the hamstrings. The conventional deadlift starts from the floor and involves both knee and hip extension.

Lower the bar until you feel a strong stretch in your hamstrings, typically mid-shin to just below the knee. Going lower risks rounding the back if hamstring flexibility is limited.

Yes, the RDL builds hamstring and glute strength that directly transfers to the conventional deadlift, particularly off the floor where the hip extensors are most critical.

Using straps is acceptable for RDLs since the goal is to train the hamstrings and glutes, not the grip. Straps allow you to focus on the target muscles without grip fatigue limiting your sets.