Variations of Romanian Deadlifts (RDL)

The Romanian Deadlift (RDL) is one of the best exercises for strengthening the lower back, hamstrings, and glutes while also improving hip mobility. Despite its benefits, the RDL is often overlooked or undervalued in training programmes. You can enhance muscle activation, improve movement patterns, and build functional strength by mastering different variations.

The primary focus of the RDL is to maintain a neutral spine under load while hinging at the hips. This movement pattern reinforces proper posterior chain engagement, making it an essential tool for building strength and reducing injury risk.

Performing a Romanian Deadlift

Starting Position: Stand with feet hip-width apart, gripping the bar or dumbbells in front of your thighs.

Set Your Posture: Keep a flat back, chest up, shoulders back, and engage your core.

Hinge at the Hips: Push your hips back while keeping a slight bend in the knees.

Lower the Weight: Move the weight down your thighs until you feel a deep stretch in the hamstrings.

Return to Standing: Engage your glutes and drive your hips forward to return to the upright position.

Now that we’ve covered the basics let’s look at the variations of the Romanian Deadlift and how they can benefit your training.

Types of Romanian Deadlifts

1. Dumbbell Romanian Deadlift

Using dumbbells increases the range of motion and challenges stability. This variation allows for a more natural grip and greater movement control.

Stand with dumbbells in hand, soft knees, and a neutral spine.
Lower the dumbbells along your legs until the hamstrings stretch.
Hold for one second, then drive your hips forward to stand tall.

2. Split Stance Romanian Deadlift

The split stance RDL is a great way to build unilateral strength and improve balance.

Start with your right leg forward and left toe in line with your right heel.
Maintain a soft knee and hinge at the hips, keeping a flat back.
Lower the weights, keeping most of the weight on the front leg.
Drive through the front foot to return to standing.

3. Barbell Romanian Deadlift

The barbell RDL allows for heavier loading, making it ideal for building posterior chain strength.

Grip the barbell with hands shoulder-width apart, feet hip-width apart.
Keep a neutral spine and soften the knees as you hinge at the hips.
Lower the bar down your legs, maintaining control.
Engage the glutes and push the hips forward to return to standing.

4. Single-Leg Romanian Deadlift

A single-leg RDL is excellent for addressing muscular imbalances and improving stability.

Stand on one leg with a soft knee, holding a weight in one or both hands.
Hinge at the hips, extending the free leg behind you.
Lower the weight while keeping balance.
Return to standing by driving through the planted foot.

5. Banded Romanian Deadlift

Using a resistance band helps reinforce proper hip hinge mechanics and can be helpful for beginners.

Stand on a band and hold or loop the handles around a barbell.
Perform a standard RDL while maintaining tension in the band.
Focus on controlling the movement to develop a strong mind-muscle connection.

6. Snatch Grip Romanian Deadlift

The snatch grip RDL increases upper back and grip strength while demanding greater mobility.

Use a wide grip (wider than shoulder-width) on a barbell.
Perform the movement with a controlled hinge, keeping the bar close.
This variation engages more of the traps and lats.

Why You Should Incorporate RDL Variations

Each variation of the Romanian Deadlift has unique benefits, from improving balance and mobility to developing serious strength. By incorporating different versions into your training, you can target weaknesses, enhance performance, and reduce injury risk.

At Foundry, we believe in structured training that helps you build strength safely and effectively. Our personal training in London provides expert coaching in a supportive, motivating environment, ensuring you refine your technique and make meaningful progress.