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Romanian Deadlifts and Back Pain: Explained

Romanian Deadlifts (RDLs) are a popular weight training exercise that primarily targets the hamstrings, glutes, and lower back. They’re different from conventional deadlifts because you don’t bend your knees as much, focusing more on hip hinging.


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✅ Proper Form for Romanian Deadlifts:

Keep your back flat, not rounded.

Slight bend in the knees (not locked out or deep bend).

Hinge at the hips, pushing your butt back.

Lower the bar while keeping it close to your legs.

Stop when you feel a stretch in your hamstrings, then return to standing.



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⚠️ Romanian Deadlifts and Back Pain:

Improper form or overloading can lead to lower back pain, especially if:

You round your spine during the movement.

You use too much weight and compromise form.

Your hamstrings or hips are tight, putting extra strain on your lower back.

You don't engage your core, leaving the spine unsupported.



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💡 Tips to Avoid Back Pain:

Warm up thoroughly, especially hamstrings and hips.

Start with light weights to learn proper form.

Use a mirror or record yourself to check posture.

Focus on hip hinge mechanics, not just bending over.

Strengthen your core and glutes to support your lower back.