The Romanian deadlift (RDL) is the king of hamstring and glute builders: a standing hip hinge where the bar never returns to the floor, keeping the posterior chain under continuous tension. Born from Romanian weightlifter Nicu Vlad's training, it teaches the hip-back, chest-proud position that every deadlift, clean and swing depends on. Because range is limited by your hamstring flexibility - not the floor - it builds the exact stiffness and control that protects lower backs under fatigue.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.6x | 0.4x |
| novice | 1x | 0.7x |
| intermediate | 1.4x | 1x |
| advanced | 2x | 1.4x |
| elite | 2.4x | 1.8x |
1RM as a multiple of bodyweight.
Push the hips back rather than bending forward - the bar slides down the thighs, shins stay vertical. Stop where your hamstrings stop: a flat back at knee height beats a rounded back at mid-shin. Work in the 6-12 rep range at 50-70% of your conventional deadlift; the RDL is a builder, not a maxing lift. Squeeze the lats to keep the bar close and finish each rep with glutes, not lumbar hyperextension. Expect legendary soreness the first weeks.
Progression: dumbbell or kettlebell RDLs to learn the hinge, then the empty bar with a coach or mirror checking the flat back, then load gradually in sets of 8-10.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.