Romanian Deadlift (RDL)
The hip hinge — the single most valuable movement pattern most people never learn.
Hamstrings, Glutes, BackBarbell or DumbbellsIntermediate
Setup
- Stand tall holding the bar at hip height, hands just outside thighs.
- Soft knees — they bend slightly and then stay there.
How To Do It
- Push your hips straight BACK, letting the bar slide down your thighs.
- Lower until you feel a strong hamstring stretch (usually mid-shin).
- Keep the bar touching your legs the entire path.
- Drive hips forward to stand — squeeze glutes at the top.
Breathing
Inhale at the top, brace, exhale as hips come through.
Common Mistakes
- Squatting it — knees bend more; this is a hinge, hips go back.
- Rounding the low back — chest proud, lats tight.
- Bar drifting away from legs — shave your thighs with it.
Coach Sam's cue: Close the car door with your butt.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.