The Romanian Deadlift (RDL) is a fantastic exercise for building your hamstrings, glutes, and lower back strength, but like any lift, it's easy to make mistakes that could hurt your progress—or worse, lead to injury. Whether you're a seasoned lifter or just starting out, being mindful of your form is key.
Here are the most common mistakes lifters make when performing Romanian Deadlifts, and how to fix them for safer, more effective lifts.
1. Rounding the Back
One of the biggest mistakes when doing Romanian deadlifts is rounding your back during the movement. Not only does this decrease the effectiveness of the exercise, but it can also put unnecessary stress on your spine, potentially leading to injury.
How to fix it:
Focus on keeping your chest up and your spine neutral throughout the movement. Imagine that you're trying to keep a flat back, like a plank, from your head all the way down to your tailbone. Engage your core and maintain that neutral spine as you hinge at the hips.
If you're struggling with maintaining a neutral back, consider lowering the weight to help you focus on form.
2. Not Using Your Hips Enough
Another common mistake is relying too much on your back to perform the movement. The Romanian Deadlift is a hip-dominant exercise, meaning the power should come from driving your hips backward—not from your spine bending.
How to fix it:
Start by thinking of the movement as a hinge, not a squat. Push your hips back while maintaining that neutral spine, and stop when you feel a stretch in your hamstrings. Your knees should bend slightly, but they shouldn’t be the primary driver of the movement. By pushing your hips back instead of down, you'll target your glutes and hamstrings much more effectively.
3. Lifting Too Much Weight
It’s easy to get caught up in trying to lift heavy weights, but if you're sacrificing form for the sake of weight, you’re setting yourself up for failure. Lifting too heavy can compromise your technique, leading to unnecessary strain on your body and reducing the benefits of the lift.
How to fix it:
Drop the weight to a manageable load where you can focus on perfecting your form. Once you’ve mastered the movement, you can gradually increase the weight. Remember, quality over quantity is key to making long-term progress.
4. Giving Up Mid-Set Due to Grip Fatigue
A common mistake during Romanian deadlifts is having to cut your set short because your grip gives out before your muscles do. When you're holding onto heavy weights, grip fatigue can set in, causing you to lose focus and stop the set prematurely, before you've even reached your target reps.
How to fix it:
To prevent this from happening, consider using lifting straps! Weight lifting straps help offload some of the strain from your hands and wrists, allowing you to finish your sets with proper form and without worrying about losing your grip. With better control over the bar, you’ll be able to maximize your hamstring and glute activation without interruption.
5. Not Engaging the Core
Lifting with an unengaged core is a sure-fire way to compromise your form and increase the risk of injury. Without core engagement, your back becomes more vulnerable to rounding and hyperextension during the lift.
How to fix it:
Engage your core before you begin the lift, as if you're about to take a punch to the stomach. This will help stabilize your spine and keep everything in line as you hinge forward. Think of your core as a safety belt—tighten it up to keep your body protected throughout the entire lift.
6. Not Going Deep Enough
Some lifters don’t fully extend their hips or lower their torso enough, which limits the range of motion and reduces the effectiveness of the movement.
How to fix it:
Go as deep as your flexibility allows, ideally lowering the barbell to about mid-shin level. But don’t overextend or round your back in an attempt to get lower. A good rule of thumb is to stop when you feel a good stretch in your hamstrings. As your flexibility improves, you can gradually increase the depth.
FAQ
1. What is the best grip for Romanian Deadlifts?
For Romanian deadlifts, a mixed grip (one hand overhand, one hand underhand) is often recommended for better stability, especially with heavy weights. However, if grip fatigue becomes an issue, using lifting straps can help ensure your focus remains on proper form and muscle activation, not your grip.
2. How do I know if I'm using my hips correctly during the Romanian Deadlift?
If you're primarily feeling the movement in your hamstrings and glutes without straining your lower back, you’re likely hinging from your hips correctly. Focus on pushing your hips back, not down, to engage your posterior chain and prevent relying too much on your back.
3. How deep should I go in a Romanian Deadlift?
You should aim to lower the bar until you feel a deep stretch in your hamstrings—usually just below the knee or mid-shin level. The key is to stop before you start rounding your back to maintain a neutral spine.
4. Where can I get lifting straps for Romanian Deadlifts?
The best Lifting Straps are at UPPPER! They’re built to give you that solid grip support so you can crush your lifts without your hands tapping out mid-set. Whether you’re lifting heavy or just need that extra bit of help, UPPPER’s straps have your back (and your grip). Ready to lift without limits? Shop UPPPER Lifting Straps here.