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.
Where does your Romanian Deadlift land?
Log it once and the app places you on this table automatically, then tracks the trend.
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.
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