How to Perform a Romanian Deadlift (It's Different Than a Stiff-Leg!) Technique for RDLs Explained

Romanian Deadlifts are a fantastic accessory movement to build your deadlift. RDLs teach hinging, bracing and posture under a load, build the glutes and hamstrings, and are much easier to recover from than conventional deadlifts. This is a brief run through of the benefits of Romanian Deadlifts along with some cues and tips, along with how it is fundamentally different from a stiff-legged Deadlift.

[TheUcHiHaMaD]

But V Shred told me RDLs work my chest.

[CuddlesOG]

thank the lord someone covered this haha. I rip my hair out (not literally lol) on seeing personal trainers in gyms and just talking to ppl in get a stiff leg and RDL mixed up. It infuriates me so much on something so bloody basic

[zacharycullen]

Dude your videos are so good! I have been lifting for over 6 years now and your content really resonates with me in a way that I have not experienced in the past! thanks for the help and keep up the good work!

[pbunt]

GREAT video! I’ve been deadlifting for decades at this point, but I’m not sure I was ever doing them correctly. I’ve been trying to focus on better glute activation to address some APT, but bridges just don’t seem very productive from a strength standpoint. Did some RDLs today based on this video and it was a true revelation! So many coaches queue sending the hips back to initiate hip hinge movements, but I’ve never prioritized sending them forward during the concentric. It makes a HUGE difference! Lights up the glutes and helps to reduce the tendency to over extend my lower back. Thanks!

[butterkaffee]

Dude youre on a roll! Thanks for the great info

[sambsialia]

Very intelligent instruction. Proof that smarts count for success and wellness. Iyo, can I do RDL for volume, maybe even Amrap the last set, as a way to push my deads up? I mean increment up my RDL first, and that will lead into my next step up for deads. Seems to me that the less CNS cost of RDL really helps to save the kilowatts for the big lifts.

[beau]

I find the RDL positioning is very difficult for beginners to get into. But amazing exercise.

[zipstart]

I'm 6foot 6 and have added hip thrusts and sumos to my program to help with hamstring and glute development. Not sure if it's better to do RDL's but doing these has helped take some load of the lower Back. Currently doing 5/3/1.

[zadig]

Lol, I've never related to your videos more than when you said, "We all work with... what we have" in relation to the flexibility of the super freak RDL on a box heroes. That's what I'm trying to be 🤣

[odjrin]

Really great video. As always, Alex has some of the best info on lifting, and articulates it better than a lot of others.

[cantankerouspatriarch]

My favourite lift! I just prefer a snatch grip. Even tried a Reeves grip once and loved it for lighter burnout sets.

Your closing words about quad dominance among lifters puzzled me though because most gym rat and power lifter squats resemble good mornings. Only olympic lifters and bodybuilders perform quad dominant squat variations, but those guys are pros, for which reason it's a rare sight.

[sleepyhipster]

Love RDLs even though I've had issues with my hamstrings. Something about the movement absolutely drills the hips and hamstrings not only in work but in mind-muscle connection.

Additionally, as I've gotten lower and past the knee with RDLs it feels like parts of my hamstring are trying to slide over each other in a strange way. Anyone else feel that?

[mirellardz]

Love his channel!! Just found it & I’m glad I fid

[Boss]

I see the movement and get it. But for programming, is it an accessory (something to do on the same day, perhaps) or an alternative? Or does it matter. I'm on an upper lower program and learned quickly that heavy DL and SQ weren't happening on the same day. So maybe do these on heavy squat day?

[Rolphul]

Is it possible to be proportioned such that your arms do not ride your shins on the way down? The bar is still ramps down my thighs but after I get past, my knee is very very challenging for me to keep the bar in contact without taking tension off of my hamstrings.

[Bloozguy]

I read that it got this name because somebody was watching Romanian weightlifters doing stiff leg deadlifts.... at least the Romanians thought they were doing stiff legs...the only difference was, they started the bar from the rack, instead of the floor....hence the name.

[eddiecalder]

Awesome content. You deserve more subs!!! What programming style would you recommend for a natural raw lifter?

[allenhall]

Practically a good morning but deadlifting instead, correct?

[geneharrogate]

Really cranking out the quality content mate. Cant wait for the 'What I eat in a day' or '10, 000 cal challenge!!' or even some unboxing vids or a tour of your shoe collection..

[PhilFitworldexposed]

How about evan kardon? What about his build allows him to lock knees before hips on his deadlifts?