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Romanian Deadlift

Romanian Deadlift demonstration
  • Hamstrings
  • Glutes
  • Calves
  • Glutes
  • Lower Back

Equipment: Barbell

New to this

Your first Romanian deadlift

What weight should I start with on the romanian deadlift?

Go lighter than you expect. This is a hamstring exercise, not a test of what you can pull off the floor, and 95 lb done properly will make your hamstrings sore for two days.

Start with the bar plus 10 lb per side for 2 sets of 8. If you feel it in your lower back instead of the back of your legs, the weight is too heavy or your knees are too straight.

Sets of 8 to 12 work better here than sets of 5.

What usually goes wrong on the romanian deadlift?

You bend your knees and it turns into a squat. Keep a soft knee bend and hold it. The movement comes from your hips travelling backward, not your knees bending.

You go too low. Stop when you feel the stretch in your hamstrings, usually just below the knee. Going lower only rounds your back.

Your shoulders round forward. Pull your shoulder blades together and hold them there for the whole set.

If you only have dumbbells

This works with almost anything you can hold. Dumbbells actually make the stretch easier to feel because the weight can travel outside your knees.

How to do it

  1. Put 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.

  2. Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.

  3. Keeping 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.

  4. Once 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.

  5. Repeat for the recommended amount of repetitions.