For years, the conventional deadlift has been treated as a cornerstone of strength training. It’s hard to argue with an exercise that builds total-body power and demands focus, grit, and good form. But as more lifters take a closer look at what works best for their bodies, and their goals, the Romanian deadlift (RDL) is getting the attention it deserves.
In fact, a growing number of lifters are discovering that the RDL not only feels better but delivers better results, especially when it comes to building posterior chain strength and muscle control.
Here's how one of our fitness coaches programs Romanian deadlifts for his athletes.
Note that the RDL differs from the conventional deadlift in a few key ways. Most notably, it begins at the top of the movement, not the floor. Lifters lower the weight with a controlled hip hinge, keeping the bar close to the body and maintaining slight knee flexion throughout.
The result is greater emphasis on the hamstrings, glutes, and lower back, with far less demand on the quads and less compressive load on the spine.
What makes this lift stand out is the focus on tension and control. While a conventional deadlift is often about generating force from the floor, the RDL asks you to maintain tension through the eccentric phase of the movement, which translates to better muscle activation and hypertrophy, particularly in the hamstrings.
Easier on the Joints, Friendlier to the Form
For many lifters, conventional deadlifts come with a learning curve and a margin for error. Poor hip positioning, rounded backs, or uneven pulls from the floor can lead to injury. RDLs, on the other hand, eliminate much of that risk by starting from a position of stability and reinforcing proper movement mechanics.
That’s especially helpful for lifters with certain body types. Coach Lucero notes,
“Lifters with longer torsos may have a tougher time. That’s OK.”
The RDL allows those with longer levers to work within their ideal range of motion, reducing the chances of form breakdown and making it easier to build strength safely.
Another reason lifters are switching to RDLs? Versatility. They fit neatly into almost any program, whether you're training for hypertrophy, athletic performance, or general strength. You can load them with barbells, dumbbells, kettlebells, or even resistance bands, depending on your goals and equipment. They also pair well with tempo training, pauses, and single-leg variations, offering endless room for progression.
And for lifters with limited time or those training around minor injuries, the RDL can deliver the benefits of a heavy pull without the full systemic fatigue of conventional deadlifts. That means you recover faster and stay consistent longer.
Should You Replace Conventional Deadlifts?
Not necessarily (and certainly not if you're interested in powerlifting). But for many lifters, the RDL is a better fit. If your goal is to build hamstring and glute strength, improve your hip hinge mechanics, or avoid spinal compression from heavy pulls off the floor, the Romanian deadlift might be the smarter option.
That’s not to say the conventional deadlift doesn’t have its place. But the idea that it’s the gold standard for everyone simply doesn’t hold up. As training becomes more individualized, lifters are realizing that “best” depends on biomechanics, goals, and injury history. And for a lot of people, the RDL just checks more boxes.
