Romanian Deadlift (RDL) has become a staple of training around the world. While the exercise itself may seem simple to perform, the most common questions trainers are asked during RDLs are: “Am I doing this right?” and “Why are they called Romanian deadlifts?”

Read on to find out how the exercise got its name, how to properly perform RDLs, and common mistakes to avoid when performing the movement.

What is a Romanian deadlift and where does the name come from?

A Romanian deadlift is a hip hinge pattern that works the hamstrings and glutes. It is a form of deadlift with significantly less flexion of the knee, which puts more strain on the thigh muscles than a traditional deadlift.

The movement was introduced to the masses in the 1990s by Romanian weightlifter Nicu Vlad (Olympic and world weightlifting champion) and his coach Dragomir Cioroslan. The two invented the move to help Nicu strengthen his back for the clean and jerk. Today, RDLs are often used to strengthen the posterior chain, using the core muscles for stability and the hamstrings and glutes to propel movement.

How do you perform a Romanian deadlift?

Get into the right position: You can either lift the bar from a stand at about waist height or from the floor to begin the movement (always keep your core tight and your spine in neutral). The first option is the easiest if you are just learning or have limited hip/thigh flexibility.

• Step 1: Stand with your feet hip-width apart and hold the bar in front of you. Keep your back flat and your head in a neutral position throughout the movement. Bend your hips by pushing your hips back so that your knees bend just slightly.
• Step 2: As you bend, hold the bar close to your body, going as far as you can while still keeping your back flat, and until the hamstrings reach their full length (you will feel a stretch in the hamstrings as you bend).
• Step 3: Once you are bent as far as possible with good posture, straighten your knees and move your hips forward while squeezing your glutes to complete the movement.

Click here for one Video demonstration of the Romanian deadlift

Common RDL mistakes to avoid

Performing this movement incorrectly can result in real lower back pain! As you learn, it can be helpful to have an experienced lifter or trainer watching your form. You can also film yourself performing the move to see how you feel. As you learn, pay attention to the following common mistakes:

Round off the back. This can happen throughout the entire movement or just at the bottom of the hinge. If you notice that your back is starting to round at the bottom, you may be going further than your current flexibility allows. Remember that the goal is to keep your back flat at all times.

Look up while moving. It used to be common to keep the chin up during deadlift variations, but now we know it’s safer to keep the chin tucked so the head remains neutral to protect the spine.

The knees are locked or the knees are bent too much. During an RDL, the knees are only slightly bent, but the main movement occurs in the hips as they move. If you bend too much, you’ll resemble a traditional deadlift or squat (bypassing the hamstring benefits); if you bend too little, you’ll perform the deadlift with stiff legs (another variation).

Romanian deadlift is a great exercise for mastering the hip joint movement pattern and strengthening the thigh muscles. If you’re new to this move, practice the move with light weight at first (PVC pipes or wooden poles work great) before adding more weight over time.