Romanian Deadlift Form: A Step-by-Step Beginner Guide

The Romanian deadlift, or RDL, is one of my favourite exercises for busy parents. It strengthens the backs of your legs and your glutes, it teaches you to lift safely, and you only need one kettlebell or a pair of dumbbells. But it is also one of the moves I see done badly most often, usually with a rounded back and the weight drifting away from the legs. This guide walks you through good Romanian deadlift form step by step, the mistakes to watch for, and exactly where you should feel it.

If you have never practised a hip hinge, start with my guide on how to hip hinge first. The RDL is simply a loaded hinge, so a week or two of drills will make everything below much easier.

What makes an RDL different from a normal deadlift?

In a conventional deadlift, the weight starts on the floor and you bend your knees more to reach it. In a Romanian deadlift, you start standing with the weight in your hands, lower it only as far as your hamstrings allow while keeping your back flat, then stand up again. The knees stay softly bent and hardly move. It puts more of the work through the hamstrings, and because you never have to touch the floor, it is easy to control the range.

Romanian deadlift form: step by step

With two dumbbells

1. Set up. Stand tall, feet hip-width apart, a dumbbell in each hand resting on the front of your thighs, palms facing you.
2. Brace. Take a breath into your belly, tighten your tummy as if bracing for a poke, and draw your shoulders gently down and back.
3. Soften the knees. A small bend. They stay at this angle for the whole rep.
4. Push the hips back. Slide the dumbbells down the front of your legs, keeping them close, almost brushing your thighs and shins.
5. Stop when the hamstrings stop you. For most people this is somewhere between just below the knee and mid-shin. Your back stays flat. Do not chase the floor.
6. Drive the hips forward. Squeeze your glutes and stand tall, finishing with your ribs stacked over your hips. Breathe out at the top.

With one kettlebell

Hold the kettlebell by the handle with both hands, arms long, the bell hanging between your thighs. Everything else is the same. Keep the bell close and let it travel in a straight line down towards your shins. Not sure what size to use? My post on what weight kettlebell to start with will help.

Tempo

Lower for a slow count of 3, pause for a moment at the bottom, then stand up in about 1 second. The slow lowering is where you build control and strength, and it stops you bouncing out of the bottom.

Where you should feel it

• Hamstrings: a strong stretch at the bottom of each rep and hard work on the way up. This is the main sign you are doing it well.
• Glutes: working hard as you stand up, especially if you squeeze at the top.
• Upper back and grip: working to hold the weights in place.
• Lower back: working to hold position, a bit like holding a plank. It should not feel pinchy, sharp or painful.

If you mostly feel it in your lower back, the usual causes are going too low, rounding, or letting the weights drift forward. Reduce the range and lighten the load.

The 6 most common RDL mistakes

1. Rounding to reach the floor. The floor is not the target. Your hamstrings set the depth.
2. Bending the knees more and more. Then it becomes a squat. Set the knees once and keep them there.
3. Weights away from the legs. This turns your back into a long lever. Keep them close enough to graze your trousers.
4. Looking up at the mirror. Cranks your neck. Keep your gaze on the floor a couple of metres ahead.
5. Leaning back at the top. Finish tall, not arched.
6. Going too heavy too soon. If form breaks on the last reps, drop the weight.

A simple RDL progression for 6 weeks

Do this twice a week, after a short warm-up.

• Weeks 1 to 2: 3 sets of 8 reps, light weight, slow 3-second lowering. Rest 90 seconds.
• Weeks 3 to 4: 3 sets of 10 reps with the same weight, or slightly heavier for 8 reps.
• Weeks 5 to 6: 4 sets of 8 to 10 reps, adding a 1-second pause just below the knee.

Pick a weight where the last 2 reps are hard but your form still looks the same as the first rep. Once that happens comfortably, it is time to go a little heavier. You can also try single-leg RDLs, holding a wall or chair for balance, which are great for hips and stability.

Who should take extra care?

If you have current back pain, a disc problem, sciatica, or you are pregnant or recently postnatal, check with your GP or a physio before doing loaded RDLs. The NHS notes that staying active is generally good for back pain, but the right exercise and load depend on you. Stop straight away if you feel sharp pain, tingling or pain running down your leg.

Where a bootcamp class fits

The RDL is a staple in my SYP Built To Last functional strength class, because a strong posterior chain makes lifting kids, shopping and suitcases so much easier. With a maximum of 10 people, I can watch your hinge and adjust the weight, the range or the stance. If you want to build up from the ground first, my kettlebell deadlift for beginners guide covers the floor version.

FAQs

How low should you go in a Romanian deadlift?

Only as low as you can go with a flat back. For most people that is just below the knee to mid-shin. Depth tends to improve as your hamstrings get used to the stretch.

Should my knees be bent in an RDL?

Yes, slightly. Locked knees put more stress on the hamstrings and lower back. A soft bend that stays the same throughout is ideal.

Are Romanian deadlifts bad for your back?

Done with good form and a sensible weight, they are a common way to strengthen the muscles that support your back. Poor form, too much weight or an existing injury raise the risk, so start light and get advice if you have back problems.

How heavy should my RDLs be?

Start light enough to complete 8 to 10 slow, controlled reps. Many beginners start with a pair of light to moderate dumbbells or a single kettlebell and build up from there.

Book your first class

Get your RDL technique checked in person. SYP Bootcamp runs 45-minute small-group classes in a church hall in Archway N19, max 10 people, £15 a class, with easier and harder options for every move. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would like full one-to-one attention on your lifting, take a look at my private personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.