Romanian deadlift (RDL)

The Romanian deadlift (RDL) is a hip-hinge lift that starts from standing, lowers the bar along the thighs and returns to standing through hip extension.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 377.} The client first deadlifts the bar off the floor, holds it at midthigh, and keeps the knees slightly to moderately bent throughout the set.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 377.} Pushing the hips backward lets the torso move forward while the bar stays against the thighs.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 377.}

The NSCA’s basics manual describes the aim as building strength in the hamstrings, gluteals and torso stabilizers.^{2National Strength and Conditioning Association, NSCA’s Basics of Strength and Conditioning Manual, p. 53.} Weightlifters also use the RDL to strengthen the transition phase of the clean.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 421.}

In practice

• Keep the torso rigid, the spine neutral and the shoulders retracted.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 377.} The NSCA lists these errors: arching the lower back at the start, letting the bar drift away, flexing forward instead of pushing the hips back, and rounding the back.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 377.}
• IPTA cues “sitting back” to emphasize hip motion, allowing some clients to keep their legs completely straight and others to bend their knees slightly, depending on mobility.^{4International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 302.}
• ISSA cues bracing, hinging back, then squeezing the glutes and driving the hips forward; unlike a squat, the hips don’t drop.^{5International Sports Sciences Association, Strength and Conditioning, p. 310.}

How low does the bar go?

The NSCA’s strength and conditioning text describes lowering the bar to the patellar tendon with the torso parallel to the floor.^{6Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 406.} IPTA lowers it as far as possible without further knee bend.^{4International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 302.} ISSA brings the plates to the floor and elevates the bar on plates for clients who lack the mobility.^{5International Sports Sciences Association, Strength and Conditioning, p. 310.}