Romanian Deadlift

Setup

1. Stand tall with feet hip-width apart, holding a barbell with an overhand grip slightly wider than shoulders.
2. Hands should be outside your thighs, with the bar resting against them.
3. Brace your core, maintain a slight bend in your knees, and keep your chest up.

How to perform the Romanian Deadlift

1. Initiate the movement by pushing your hips back as if closing a car door with your butt.
2. Allow the barbell to slide down your thighs, keeping it close to your body.
3. Maintain a neutral spine; do not round your back.
4. Lower the bar until you feel a strong stretch in your hamstrings, typically around mid-shin or just below the knees.
5. Keep your knees soft, but don't increase the bend throughout the descent.
6. Reverse the movement by driving your hips forward and squeezing your glutes.
7. Return to the starting standing position, but avoid hyperextending your back at the top.

Trainer form cues

• Keep the bar close to your body.
• Hinge at the hips, don't squat.
• Maintain a slight, consistent bend in your knees.
• Keep your back straight and core braced.
• Feel the stretch in your hamstrings.
• Squeeze your glutes at the top.

Common mistakes

• Rounding the back: Maintain a neutral spine throughout the movement by bracing your core and keeping your chest up.
• Squatting too much: Focus on hip hinge by pushing your hips back, not lowering your butt straight down.
• Letting the bar drift away: Keep the bar in contact with your legs to maintain proper leverage and protect your back.
• Overextending at the top: Only come to a standing position; avoid leaning back excessively.
• Not feeling hamstrings: Ensure adequate hip hinge and stretch; don't just bend at the waist.

Muscles worked

Primary: Hamstrings

Secondary: Glutes, Erector Spinae

Recommended rep ranges

Breathing and tempo

Breathing: Inhale as you lower the weight, and exhale forcefully as you drive up to the starting position.

Tempo: 3-1-2-0 (3 seconds down, 1 second pause at bottom, 2 seconds up, 0 second pause at top)

Romanian Deadlift FAQs