ROMANIAN DEADLIFT
Hip hinge with a slight knee bend. Primary hamstring and glute developer. Bar stays close to the body throughout.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Stand with feet hip-width apart, bar in hands at hip height.
- 2
Maintain a slight bend in the knees throughout — this is not a stiff-leg deadlift.
- 3
Hinge at the hips, pushing them back as the bar descends.
- 4
Keep the bar close to the legs — it should drag down the shins.
- 5
Descend until you feel a strong stretch in the hamstrings.
- 6
Drive the hips forward to return to standing. Squeeze the glutes at the top.
THE STANDARD
Bar must remain close to the body throughout. Full hip extension at the top. Controlled descent — no bouncing.
COACHING CUES
COMMON MISTAKES
Rounding the lower back — maintain a neutral spine throughout.
Bar drifting away from the body — keep it close.
Bending the knees excessively — this becomes a conventional deadlift.
Not reaching sufficient depth — the hamstrings must be loaded.
SCALING / SUBSTITUTIONS
Reduce load and focus on the hinge pattern.
Single-leg RDL for athletes with balance and stability goals.
Kettlebell RDL as a lighter alternative.
300WOD APPLICATION
The Romanian deadlift is a primary hinge movement at Hoplite Standard and above.
EXERCISE INTELLIGENCE
RDL strength directly correlates with deadlift performance and posterior chain resilience.