If you’re just starting with strength training, choosing the right exercises can feel overwhelming. With so many options available, it’s hard to know what truly deserves your time. According to trainer Monty Simmons, one movement stands out above the rest for beginners, especially for desk-bound lifestyles or anyone who spends long hours sitting: the Romanian deadlift (RDL). He explains that this exercise restores a fundamental movement pattern that many people gradually lose due to prolonged sitting.
When we remain seated for most of the day, Simmons notes that the pelvis often shifts into a tucked position. Over time, this leads to a reduced ability to perform a proper hip hinge movement, which is essential for safe and efficient daily motion.
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How the RDL Restores Healthy Movement
The hip hinge plays a vital role in coordinating the pelvis and thigh bone, allowing them to move together smoothly. This coordination supports everyday functional movement, from standing up to lifting objects safely. Including the RDL in your routine helps reinforce this pattern while also counteracting the negative effects of prolonged sitting.
Simmons explains that the RDL helps retrain hip mechanics, allowing the hips to move fluidly again. This is particularly important when bending to pick something up, especially heavier objects. Using the RDL teaches your body to recruit multiple muscle groups at once rather than overloading just one area.
He highlights that effective lifting should engage the glutes, hamstrings, and lower back together. When these muscles work in harmony, it becomes easier to manage heavier loads while reducing strain and lowering injury risk.
Why the Romanian Deadlift Is Beginner-Friendly
For those new to strength training, Simmons believes the RDL is often more suitable than a traditional deadlift. One key reason is accessibility. Performing a standard deadlift requires a high level of hip mobility, and not everyone can comfortably achieve the correct starting position.
The RDL, by contrast, features a shorter range of motion, making it easier for beginners to control and perform correctly. This reduced range allows new lifters to focus on form and muscle engagement without being limited by flexibility.
Mastering Proper RDL Form Before Adding Weight
Correct technique is crucial when performing an RDL, both for injury prevention and effective muscle activation. Before introducing weights, Simmons recommends starting with a simple drill to learn the movement pattern.
Sets: 3 Reps: 10
- Stand with your feet hip-width apart.
- Place a flat object, such as a barbell plate, across your thighs at the hip crease.
- Lean forward slightly so your abdomen rests on the plate, keeping it in place.
- Lower your hips as if sitting back, without losing contact with the plate.
- Go as low as possible while maintaining a neutral spine.
- Return to standing, keeping the plate in contact throughout the movement.
How to Perform a Bodyweight Romanian Deadlift
Once you feel comfortable with the drill, you can move on to a bodyweight RDL. Simmons advises mentally imagining the plate is still there, using that sensation to guide your movement.
The goal is to notice three key sensations: a gentle hamstring stretch, a sense of glute tension, and clear glute activation. If you feel all three, your form is likely on point.
Sets: 3 Reps: 10
- Stand with feet hip-width apart and knees slightly bent.
- Hinge at the hips while keeping your back flat.
- Lower your torso until you feel a light stretch in your hamstrings.
- Drive your hips forward and squeeze your glutes to stand tall again.
Progressing to Dumbbell Romanian Deadlifts
After building confidence with the bodyweight version, you can begin adding resistance. The movement remains the same, but you’ll hold a weight in each hand positioned close to the front of your legs.
Simmons explains that introducing weight challenges your posture, as the load naturally encourages a rounded back. Your task is to maintain a flat back position while preserving the same muscle sensations you felt during earlier stages.
He suggests starting with 13lb (6kg) dumbbells and increasing the load gradually over time. Keeping the weights close to your legs throughout the movement helps maintain proper alignment and control.
Even as you advance to weighted RDLs, Simmons recommends continuing to use the plate drill and bodyweight version during warm-ups. This reinforces correct technique, activates the right muscles, and supports long-term movement quality.
