Romanian Deadlifts (RDLs) are a powerful tool for building hamstring and glute strength, enhancing posterior chain mobility, and improving athletic performance. However, like any exercise, incorrect form can turn a great movement into a recipe for injury. Whether you’re new to lifting or an experienced gym-goer, it’s important to avoid these common mistakes when performing Romanian Deadlifts.
1. Rounding the Back
Mistake:
Allowing the spine to round during the descent is one of the most dangerous errors in RDLs.
Why It’s a Problem:
Rounding the back puts excessive strain on the spinal discs and increases the risk of injury, especially in the lower back.
How to Fix It:
- Keep your chest up and shoulders retracted.
- Brace your core before hinging.
- Maintain a neutral spine throughout the movement.
2. Bending the Knees Too Much
Mistake:
Turning the RDL into more of a conventional deadlift by squatting down with too much knee bend.
Why It’s a Problem:
This shifts the focus away from the hamstrings and glutes, making the exercise less effective for its intended purpose.
How to Fix It:
- Keep a soft bend in your knees—about 15 to 20 degrees.
- Focus on pushing your hips back rather than lowering your body vertically.
3. Not Engaging the Core
Mistake:
Letting your abs relax during the movement.
Why It’s a Problem:
A loose core increases the risk of spinal instability and poor posture, reducing power and increasing injury risk.
How to Fix It:
- Brace your abs before lowering the weight.
- Imagine preparing for a punch to the stomach—tighten your midsection throughout the lift.
4. Lowering the Weight Too Far
Mistake:
Dropping the weights well below shin level to feel a deeper stretch.
Why It’s a Problem:
Going too low often causes the back to round or the tension to shift away from the hamstrings.
How to Fix It:
- Lower the weights only until you feel a strong stretch in your hamstrings.
- Stop when your torso is nearly parallel to the floor or just below the knees.
5. Letting the Weights Drift Away From the Body
Mistake:
Holding the weights too far in front of you.
Why It’s a Problem:
This pulls you forward, places strain on the lower back, and compromises balance and control.
How to Fix It:
- Keep the weights close to your legs throughout the movement.
- Think about “shaving your legs” with the bar or dumbbells as you lower.
6. Using Momentum Instead of Control
Mistake:
Bouncing out of the bottom of the lift or swinging the weights up.
Why It’s a Problem:
Momentum reduces time under tension, limiting muscle engagement and increasing injury risk.
How to Fix It:
- Move slowly and deliberately—2–3 seconds down, 1–2 seconds up.
- Pause briefly at the bottom to feel the stretch before lifting.
7. Starting With Too Much Weight
Mistake:
Trying to lift heavy before mastering the form.
Why It’s a Problem:
Heavy weight masks poor technique and places undue stress on joints and ligaments.
How to Fix It:
- Start with light dumbbells or an unloaded barbell.
- Increase weight gradually only when your form is consistently solid.
8. Neglecting the Hip Hinge Movement
Mistake:
Bending at the waist rather than hinging from the hips.
Why It’s a Problem:
Waist bending limits range of motion and leads to poor muscle activation.
How to Fix It:
- Push your hips back as if you’re trying to close a car door behind you.
- Keep your chest proud and spine neutral throughout the motion.
9. Incorrect Foot Placement
Mistake:
Standing too narrow, too wide, or with toes excessively turned out.
Why It’s a Problem:
Poor foot positioning can throw off your balance and affect knee tracking.
How to Fix It:
- Set your feet hip-width apart.
- Point your toes forward or slightly out.
- Distribute weight evenly across your heels and midfoot.
10. Skipping the Warm-Up
Mistake:
Jumping straight into RDLs without warming up.
Why It’s a Problem:
Cold muscles are less pliable, increasing the risk of strain or injury.
How to Fix It:
- Warm up with 5–10 minutes of light cardio.
- Include dynamic stretches like leg swings or bodyweight good mornings.
Final Thoughts
Romanian Deadlifts are a staple in strength and conditioning for good reason—they build posterior strength, improve hip mobility, and reduce injury risk when performed correctly. Avoiding these common mistakes ensures you get the most out of the movement while keeping your form clean and your body safe.
Train smart, lift with control, and let your hamstrings do the work!