Lifting Straps for RDL: When to Use Them and How to Set Up

The Romanian deadlift is one of the best hamstring and glute exercises you can do. It is also one of the most grip-intensive, because you hold the bar the entire set without setting it down. If your hands are giving out before your hamstrings, lifting straps are the simplest solution. Here is how to use them for RDLs.

Why Grip Fails on RDLs

In a regular deadlift, the bar rests on the floor between reps and your hands get a brief break. In an RDL, you start from the top and never set the bar down. A set of 8 to 12 reps can mean holding a heavy bar for 40 seconds or more. Your hamstrings and glutes may still have plenty left in them when your fingers start to open.

Benefits of Using Straps for RDLs

• Train your hamstrings and glutes with the weight they actually need.
• Focus on the hip hinge instead of squeezing the bar.
• Use higher reps and slower tempos.
• Keep your upper back tight because you are not fighting your grip.

How to Strap In for Barbell RDLs

1. Set the bar in a rack around mid-thigh height.
2. Put your hands through the strap loops.
3. Grip the bar overhand just outside your thighs.
4. Wrap each strap under and around the bar, then twist to tighten.
5. Stand up with the bar, step back and set your feet hip-width apart.
6. Begin your set.

More on technique: how to use lifting straps.

Dumbbell RDLs With Straps

Heavy dumbbells are awkward to hold, which makes straps even more useful. Strap each dumbbell handle the same way, stand tall with dumbbells in front of your thighs and hinge.

RDL Technique Reminders

• Soft bend in the knees.
• Push your hips back as far as you can.
• Keep the bar close to your legs.
• Keep a neutral back.
• Lower until you feel a strong hamstring stretch, often around mid-shin.
• Squeeze your glutes to stand up.

Read Romanian deadlift vs deadlift for more on the lift.

Sets and Reps for RDLs

• Strength: 4 sets of 5 to 6.
• Muscle building: 3 to 4 sets of 8 to 12.
• Tempo: a three-second lowering phase works well.

Should You Ever RDL Without Straps?

Yes. If grip strength is a goal, do lighter RDL sets without straps or add a dedicated grip exercise. Many lifters use straps on their heaviest RDL sets and go without on lighter ones. Chalk is a great middle step: liquid chalk improves your hold without taking your grip out of the lift. (Liquid chalk is not returnable.)

Choosing Straps for RDLs

• Length: long enough to wrap around the bar at least once fully. Ours are 24".
• Padding: comfortable on the wrist during long sets.
• Ease of use: quick to set up between sets.

Bay Gear Co. lifting straps cost $19.99 and are made for heavy pulling sessions. Browse the lifting straps collection. For more options, see best lifting straps for deadlifts.

Add a Belt for Heavy Hinges

Some lifters wear a belt on heavy RDLs for bracing. The quick locking belt at $34.99 is easy to take on and off between sets.

Single-Leg RDLs With Straps

The single-leg RDL is a great variation for balance, hip stability and fixing strength differences between legs. Grip can still be a limit, especially with a heavy dumbbell or kettlebell held in one hand. A strap on the working hand makes it easier to focus on the hinge and your balance. Start light, hold the dumbbell in the hand opposite to the working leg and move slowly.

RDL vs Stiff-Leg Deadlift

These two lifts look similar but have a few differences. In an RDL, the knees stay slightly bent and the bar usually stops around mid-shin, focusing on the hamstring stretch and hip hinge. In a stiff-leg deadlift, the knees stay straighter and the bar often returns toward the floor between reps. Both are excellent hamstring builders, and straps help in both. Read stiff-leg deadlift and how to do good mornings for related hinge movements.

Common RDL Mistakes

• Squatting the weight: bending the knees too much turns the RDL into a squat-like movement.
• Bar drifting forward: keep the bar close to your thighs and shins.
• Rounding the back: stop the descent once your back starts to round.
• Rushing reps: control the lowering phase.

Straps help with grip, but these technique points decide how well the lift works.

Where RDLs Fit in Your Program

Many lifters place RDLs after their main squat or deadlift on lower-body days. Others use them as a primary hinge on a separate day. Two to four sets twice a week works well for most people. Pair them with hip thrusts or nordic hamstring curls.

Bottom Line

Strap your heavy RDL sets, train grip separately and let your hamstrings set the limit.

FAQ

Should I use straps for RDLs?

If grip limits your RDLs, straps help you train your hamstrings properly.

Are straps cheating for RDLs?

No. The RDL is a hamstring and glute exercise. Read are lifting straps cheating.

What other exercises benefit from straps?

Rows, shrugs, rack pulls and lat pulldowns.

Shop Lifting Straps

Train your hamstrings, not just your grip. Shop Bay Gear Co. lifting straps with free shipping on orders over $49 and a 30-day return policy.