Definition
The Romanian deadlift is a hip-dominant pull where the bar stays close to the body, the knees bend slightly, and the hips travel back to stretch the hamstrings. Unlike the conventional deadlift, the RDL starts from the top and emphasizes the eccentric stretch — making it one of the best hamstring and glute builders. Keep the lower back neutral and lower only until you feel a strong hamstring stretch.
Real questions
RDL vs stiff leg deadlift — what's the difference?
RDL has a soft knee bend and the bar stays close. Stiff leg has straighter knees and the bar drifts forward slightly. Both target hamstrings; RDL is usually safer for the lower back.
How low should I go on RDLs?
Lower until your hamstrings stop you or your lower back begins to round — whichever comes first. For most people, that's mid shin.
Stack with
Put it to work
Coach Foster builds your program around romanian deadlift (rdl) and the rest of the fundamentals, shaped to your body and your week.