What is the primary purpose of the RDL?

The RDL primarily targets the hamstrings, glutes, and erector spinae, building strength, hypertrophy, and flexibility in these posterior chain muscles.

What is the optimal depth range for most people in an RDL?

For most individuals, the optimal RDL depth is typically from just below the knees to mid-shin level, where a significant hamstring stretch is felt while maintaining a neutral spine.

How do I know if I'm going too low in an RDL?

You've gone too low if your lower back starts to round, you lose tension in your glutes, or you compensate by squatting down excessively.

What are common mistakes to avoid when determining RDL depth?

Common mistakes include rounding the back, squatting down instead of hip-hinging, lacking a proper hip hinge, and attempting to go too low beyond active range of motion.

When should I seek professional help for my RDL technique?

You should seek professional guidance if you consistently struggle with proper form, experience pain (especially in your lower back), or are unsure about your RDL technique.

How low do you go in RDL?

The ideal depth for a Romanian Deadlift (RDL) is dictated by your ability to maintain a neutral spine while feeling a significant stretch in your hamstrings, typically reaching anywhere from just below the knees to mid-shin level, without compromising form or initiating a squat.

Understanding the RDL: Purpose and Primary Movers

The Romanian Deadlift (RDL) is a fundamental strength exercise renowned for its effectiveness in targeting the posterior chain, primarily the hamstrings, glutes, and erector spinae. Unlike a conventional deadlift, the RDL emphasizes a hip-hinge movement with minimal knee flexion, focusing on eccentric hamstring loading and powerful glute contraction during the concentric phase. Its primary purpose is to build strength, hypertrophy, and flexibility in these crucial muscle groups, which are vital for athletic performance, injury prevention, and overall functional movement.

The Biomechanics of RDL Depth: What Dictates "Low Enough"?

Determining the appropriate depth for your RDL is not about how far the barbell travels, but rather about the quality of your movement and the engagement of the target muscles. Several biomechanical factors dictate your optimal range of motion:

Hip Hinge Mastery: The RDL is fundamentally a hip hinge. This means the movement initiates from the hips, pushing them backward as if reaching for a wall behind you, while maintaining a relatively straight leg position (slight knee bend is natural). Your depth is limited by how far you can hinge at the hips without compensating elsewhere.
Hamstring Flexibility: As you hinge, your hamstrings will lengthen under tension. The point at which you feel a strong, but not painful, stretch in your hamstrings is a key indicator of optimal depth. Pushing beyond this point without adequate flexibility often leads to compensatory movements.
Spinal Neutrality: Maintaining a neutral spine throughout the entire movement is paramount for safety and effectiveness. As you lower the bar, your back should remain straight from your tailbone to the top of your head, without any rounding (flexion) or excessive arching (hyperextension). The moment your lower back begins to round, you have gone too low.
Glute Engagement: At the bottom of the movement, your glutes should be actively stretched and ready to initiate the powerful drive back to the starting position. If you've gone too low, you may lose this tension, making it harder to engage the glutes effectively.

Optimal Depth: The "Sweet Spot"

For most individuals, the "sweet spot" for RDL depth falls within a specific range:

Just Below the Knees: This is often the starting point for learning the RDL and for individuals with limited hamstring flexibility. It allows for significant hamstring stretch and glute activation without excessive spinal loading.
Mid-Shin Level: As flexibility and hip hinge mechanics improve, many can comfortably lower the bar to mid-shin. This depth provides a more profound eccentric stretch on the hamstrings and greater range of motion for the glutes.
Barbell Contact with Floor (Not Recommended for Most RDLs): While some advanced lifters with exceptional flexibility and control can lightly touch the floor, this is generally not the goal of an RDL. If you find yourself touching the floor, ensure you are still performing a strict hip hinge and not turning it into a conventional deadlift by bending your knees excessively or rounding your back.

Ultimately, your optimal depth is the lowest point you can reach while:

Keeping your back perfectly straight.
Feeling a significant stretch in your hamstrings.
Maintaining tension in your glutes.
Initiating the movement primarily from your hips, not your knees.

Focus on feeling the stretch in your hamstrings and the engagement of your glutes, rather than fixating on a specific bar height.

Common Mistakes and How to Avoid Them

Incorrect depth often stems from common technical errors:

Rounding the Back: This is the most dangerous mistake. It indicates you've surpassed your active flexibility and are placing undue stress on your lumbar spine. To correct: Reduce depth, focus on pushing hips back and maintaining chest up.
Squatting Down: If your knees bend excessively and your torso remains too upright, you're performing more of a good morning or a squat-dominant movement, shifting the emphasis away from the hamstrings and glutes. To correct: Keep shins relatively vertical, focus on pushing hips back, not down.
Lack of Hip Hinge: Some individuals try to lower the bar by bending forward at the waist without truly pushing their hips back. This limits hamstring engagement and puts stress on the lower back. To correct: Imagine a wall behind you and try to touch it with your glutes.
Going Too Low: Attempting to reach the floor or go beyond your active range of motion often leads to compensatory movements like rounding the back or excessive knee bend. To correct: Consciously stop the movement the moment you feel your form might break, or your hamstrings are maximally stretched.

Progressing Your RDL Depth

Once you've mastered the basic hip hinge and can consistently maintain a neutral spine, you can gradually work on increasing your RDL depth:

Prioritize Form: Never sacrifice form for depth. Start light and ensure perfect execution.
Gradual Range of Motion Increase: Over time, as your hamstring flexibility improves, you'll naturally be able to go lower while maintaining form.
Incorporate Flexibility Work: Regular hamstring and glute stretching, as well as hip mobility drills, will directly contribute to a greater pain-free range of motion in your RDL.
Consider Elevated RDLs: If you struggle with maintaining form even at a shallow depth, start with the barbell elevated on blocks or in a power rack, gradually decreasing the height as your form improves.

When to Seek Professional Guidance

If you consistently struggle with maintaining proper form, experience pain (especially in your lower back), or are unsure about your technique, seeking guidance from a qualified personal trainer, strength coach, or physical therapist is highly recommended. They can provide personalized feedback, identify specific limitations, and help you master the RDL safely and effectively.

Key Takeaways

The "how low" in an RDL is a highly individual metric, governed by your unique anatomy, flexibility, and mastery of the hip hinge. It's not about touching the floor, but about achieving a profound hamstring stretch and strong glute engagement while rigorously maintaining a neutral spine. Focus on quality of movement over absolute depth, and let your body's feedback guide your range of motion.

Romanian Deadlift (RDL): Optimal Depth, Form, and Mistakes