A fitness specialist shares how he finally mastered the Romanian deadlift and how he teaches clients to do the same
The cue that made all the difference to executing this essential home exercise
No one is born knowing how to perform an exercise correctly. We all have to learn from scratch, even people who go on to become trainers and coaches.
I wanted to find out which exercises experts struggled with as beginners and, looking back with the perspective of a specialist, what helped them finally master it.
Camden Wilson, a fitness specialist at Memorial Hermann’s Rocket Sports Medicine Institute, tells Fit&Well that one of the moves that didn’t come easy was the Romanian deadlift (RDL), and he says it’s one of the hardest movements for his clients to master, too.
It’s an exercise everyone should learn how to do properly, though. It’s a great starting point for the hip hinge movement pattern, which is at the root of a whole family of exercises.
Plus, the RDL is an effective way to strengthen the muscles that run down the back of your body and getting the movement pattern right helps you pick heavy things off the floor safely.
Very few people nail a hip hinge at the first time of asking, with many people bending their knees too much, making the movement more of a squat, so Wilson’s general advice is to start with a light weight and move slowly.
“There’s plenty of time to load the movement once we get the right pattern down,” he says.
There’s a form guide below if you need an overview of the movement, but Wilson revealed a unique cue that made all the difference for him.
“I had to learn to have better foot pressure as I hinged,” he says. “This is one area most people are struggling with and not even realizing.”
As you lower, your weight will shift over your heels, but focus on maintaining pressure over your whole foot by pressing your big toe into the floor.
How to do the Romanian deadlift
- Stand with your feet shoulder-width apart, holding dumbbells or a barbell in front of your thighs.
- Bend your knees slightly and tuck your chin to your chest.
- Engage your core, squeeze your glutes and move your shoulders back and down to engage your lats (the large muscles in your back).
- Push your hips back and hinge your torso forward to lower the weights, keeping your hands close to your legs and your back in a neutral position.
- Lower as far as is comfortable, making sure your back doesn’t round.
- Push your hips forward to lift the weights and stand upright.
Form tip: To hinge at the hips, imagine you are trying to touch a wall behind you with your butt.
Alternative exercises
If you aren’t yet confident in your RDL form, Wilson recommends the following two exercises to build strength in the same areas.
They are both performed on gym machines, which will help you to master the form safely and get your body used to the mechanics of an RDL.
1. 45° back extension
“A 45° back extension trains hip extension and posterior chain development,” says Wilson. “Often, it can be easier for a newer lifter to execute than a full RDL.”
How to do it:
- Lie on your front on the machine with the pad just below the crease of your hips, allowing them to move freely. Place your calves under the bottom pad for stability.
- Start with your torso in line with your legs, then push your hips backward to lower your head and torso toward the floor.
- Only lower as much as you can while still maintaining control and tension with your hips and glutes.
- Drive your hips into the pad and squeeze your glutes to lift your torso back to the starting position.
Form tip: Don’t overextend at the top of the movement—keep your legs and torso aligned.
2. Seated hamstring curl
“The seated hamstring curl will target many of the same hamstring muscles as an RDL and can be a great option for overall hamstring development.”
How to do it:
- Sit on the machine with the lower leg pad under your calves, just above your ankle. Secure the higher pad firmly over your thighs—it should feel a little snug.
- Begin with your legs extended at the hips and a slight bend in your knees.
- Bend your knees and pull your heels toward your body.
- Pause at the bottom of the movement and then slowly and with control bring your legs back to the starting position.
Camden Wilson is a fitness specialist at the Memorial Hermann Rockets Sports Medicine Institute, Pearland.
He has a bachelor of science in Exercise and Sports Science and a master’s in Education of Sport and Wellness.
He has worked in strength and conditioning for more than 10 years, both in the private sector and at the collegiate level.
