How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Pull
Romanian Deadlift
The hinge we use more than the conventional once the pattern is clean.
Hamstrings · Glutes · Back · Barbell
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
How To Do Romanian Deadlifts
Jeff Nippard
How to handle weight
6–10 reps, 3–4 seconds down. If you cannot feel hamstrings, the load is either too light and you are squatting it, or too heavy and you are rounding.
Usual programming
3–4 × 6–10.
Caution
Soft knees that do not turn it into a squat. Bar stays on the thighs. Stop when hamstrings say so — do not chase the floor with a round back.
Setup
From standing, unlock knees, push hips back, bar on thighs, feel hamstrings.
Cues
- Soft knees that don’t turn it into a squat
- Bar close
- Stop when the back wants to round
Common mistakes
- Squatting the RDL
- Looking at the ceiling
- Bouncing off the floor
Home swap
Single-leg RDL with a backpack
