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Romanian Deadlift
PullCompoundBarreIntermediate
Muscles worked
Back
HamstringsCalvesGlutesLower Back
Instructions
- 1Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
- 2Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
- 3Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.
- 4Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
- 5Repeat for the recommended amount of repetitions.
About Romanian Deadlift
The Romanian deadlift is a barbell compound exercise focused on the posterior chain. By hinging the hips backward while keeping the legs nearly straight, you stretch and strongly load the hamstrings and glutes. The lower back works isometrically to keep the spine neutral throughout the movement.
check_circleBenefits
- check_circlePowerfully strengthens hamstrings and glutes through the stretch
- check_circleTeaches the hip hinge, essential for many lifts
- check_circleBuilds a resilient lower back through isometric bracing
lightbulbExecution tips
- lightbulbPush the hips far back with knees slightly bent
- lightbulbKeep the bar close to your legs throughout
- lightbulbMaintain a flat back and an open chest
- lightbulbLower until you feel the hamstrings stretch
warningCommon mistakes
- warningRounding the lower back under load
- warningBending the knees as in a regular squat
- warningLetting the bar drift away and straining the lumbar spine
- warningLowering further than your flexibility allows
helpFrequently asked questions
How does it differ from a conventional deadlift?expand_more
The Romanian starts standing, never rests the bar on the floor, and keeps the legs nearly straight, targeting the hamstrings more than the back and quads.
How far down should I lower the bar?expand_more
Lower until you feel a strong hamstring stretch without rounding your back, usually just below the knees.
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