Romanian Deadlift (RDL) – Exercise Method & Precautions 1. Place the barbell in front of your thighs and keep your knees slightly bent. 2. Push your hips back while bending your upper body forward, lowering until you feel a stretch in your hamstrings. 3. Keep your back straight, and move the barbell close to your thighs. 4. Feel the stretch in your hamstrings and slowly rise back to the starting position.