Exercise · Form & cues
Romanian Deadlift — form guide
Hamstrings · Glutes · Erectors. Equipment: Barbell or Dumbbells. Difficulty: Intermediate.
TEMPO
3-1-1-0 (3s hinge down, 1s stretch, 1s up)
RDL is a hip hinge, not a squat. Push your hips back like someone has a rope tied around them. The bar should drag down your shins — you should feel your hamstrings stretch hard.
Cues
- Soft knee bend, fixed throughout
- Push hips back — weight goes down from hips not knees
- Bar stays in contact with legs
- Feel the hamstring stretch at bottom (mid-shin)
- Drive hips forward to stand — not back extension
Common mistakes
- Squatting instead of hinging
- Bar drifting away from legs
- Rounding lower back — neutral spine always
- Going too low — spine rounds before hamstring stretch
Injury notes
Lower back pain: reduce ROM, use DB version, and strengthen core first
Progression
Add 5kg when 10 solid reps hit with full hamstring stretch.