Romanian Deadlift
Move · Resistance Training · Movement, Typed Supps
The bar stops at the hamstrings, not at the floor — how far it goes down is decided by how much stretch you can hold with a flat back.
Stage by stage
- Set-up (Knee angle fixed): A small, unchanging knee bend stops the hamstrings shortening at the knee while the hip flexes.
- During the set (Hip moment arm rises): As the hips travel back the load's lever on the hip grows, so the hardest point sits around knee height.
- Immediately after (Range limited by spine control): Depth is set by hamstring extensibility and the ability to hold a neutral spine, not by reaching the floor.
- Weeks later (Growth at long lengths): Loading the hamstrings near full length is a strong hypertrophy stimulus, and the improved hinge shows up in conventional pulling.
Muscles trained
- Primary: hamstrings
- Secondary: abs, glutes, lower back
Intensity
6 METs (Resistance training (weight lifting, free weight, nautilus or universal), power lifting or body building, vigorous effort (Taylor Code 210)).
Time to effect
- Weeks: Hip-hinge control and hamstring flexibility improve noticeably, since most people start out squatting the movement by accident.
- Months: Hamstrings and glutes add real size and strength, and the improved hip hinge often shows up as a stronger, safer conventional deadlift too.
Related supplements
Common myth
"The RDL and the stiff-leg deadlift are basically the same exercise." In reality: They train similar muscles but differ in mechanics. The RDL starts from the top with a fixed, soft knee bend and stops around knee height, keeping tension on the hamstrings throughout. The stiff-leg deadlift starts from the floor with straighter knees and a rounder upper back, giving it a different range and feel entirely.
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In the glossary
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