If you’re new to strength training, it can be difficult to figure out which of the dozens of exercises to choose from are worth your time.
However, according to trainer Monty Simmons, there’s one move that everyone should prioritize, especially desk workers or anyone who spends hours sitting—it’s called the Romanian deadlift (RDL).
Simmons says it addresses one of the key movements and positions we lose when we’re seated for a long time.
“When we sit all day, every day, what typically happens is that our pelvis tucks under, and we get stuck in this tucked-under pelvis position, losing the ability to properly hip hinge.”
The hip hinge is important because it trains the pelvis and the thigh bone to work together smoothly, which is crucial for everyday movement.
Including the RDL in your workouts is a great way to practice this movement pattern. It also helps to undo the damage of sitting. “It retrains your hips to move smoothly,” says Simmons.
“If you’re bending down to pick something up, particularly if it’s something heavy, you ideally want to use as many muscles as you can in one go,” says Simmons.
“That includes your glute muscles, your hamstrings and your lower back, and you want all of those to work nicely together so that you can lift something heavy and not concentrate all of that load on just one or two of them.”
Why the Romanian deadlift is good for beginners
According to Simmons, the RDL is a better choice than a regular deadlift if you’re new to strength training.
“The RDL can sometimes be a bit more accessible, because to really hit a deadlift, you need pretty good hip flexibility, and not everybody is able to get themselves in a very comfortable position,” he explains.
“An RDL has a naturally shorter range of motion making it more accessible to people.”
Form is very important for the RDL, both to prevent injury and ensure you’re activating the correct muscles.
To master your form for the RDL, and before grabbing any weights, Simmons recommends doing this drill first:
Sets: 3 Reps: 10
- Stand with your feet hip-width apart.
- Place a barbell plate or something else similarly flat on top of your thighs by your hip crease.
- Lean forward slightly so your belly is resting on the plate, holding it in place.
- Lower your hips, as though sitting without losing your connection to the plate.
- Go as low as possible, maintaining a flat back and keeping the plate in place.
- Return to standing, keeping your belly on the plate, and repeat.
How to do a bodyweight Romanian deadlift
Once you feel confident with this preparatory move, try a bodyweight RDL.
“The trick is to remember what it felt like to do it with the plate, and then imagine that plate is still there,” says Simmons.
“The feeling that you’re trying to chase is a little bit of a hamstring stretch, glute stiffness and glute engagement.
“If you kind of hit those three feelings, then you’re probably doing it right.”
Sets: 3 Reps: 10
- Stand with your feet hip-width apart and a slight bend in your knees.
- Hinge forward at the hips, keeping your back flat.
- Lower your torso until you feel a light stretch in your hamstrings (the back of your thighs).
- Push your hips forward and squeeze your glutes to return to standing.
How to do a dumbbell Romanian deadlift
Once you’re comfortable and confident with those two moves, you can progress to performing an RDL with weight.
It’s exactly the same movement pattern but holding a weight in each hand, in front of your legs.
“The last layer is you can hold a pair of dumbbells or a light barbell, and then practice the movement with a weight,” says Simmons.
“As soon as you put weights in your hands, it’s going to try and pull you into a round back posture,” says Simmons. “Your job is to hit the same positions [flat back] and get the same muscle feelings [hamstring stretch].”
Simmons recommends starting with 13lb (6kg) dumbbells and gradually increasing the weight you use over subsequent workouts. Always keep the weight close to your legs as you move.
Even once you’ve progressed to weighted RDLs, continue using the plate and bodyweight RDL in your warm-ups to activate the right muscles and reinforce proper movement patterns.