Feel Low Back on RDLs? Fix These 3 Common Mistakes
If you’re feeling your low back light up during Romanian Deadlifts (RDLs), you’re not alone—but that doesn’t mean the movement is bad for you. It just means something’s off in the setup or execution.
Here are 3 common mistakes we see (and how to fix them):
1. You’re Going Too Low
If you’re reaching the dumbbells or bar past your mobility range, your spine will start compensating. RDLs are a hip hinge, not a toe touch.
✅ Fix it: Lower only until your hamstrings stretch and your back stays neutral. For most people, that’s mid-shin—not the floor.
2. You’re Not Engaging Your Lats
If your shoulders are rolling forward, your upper back collapses and puts pressure on your lumbar spine.
✅ Fix it: Think about “squeezing oranges” in your armpits and pulling the bar in toward your body. This keeps your spine stable and stacked.
3. You’re Starting the Movement from the Knees
If you bend your knees too much or squat into the RDL, it becomes a hybrid deadlift and loses its purpose.
✅ Fix it: Keep a soft bend in the knees, then hinge at the hips like you’re closing a car door with your glutes.
Bonus Tip: Check Your Load and Core
Too heavy? Too fast? No core brace? All can lead to low back takeover. Start lighter, move with control, and brace your core like someone’s about to punch you.
