Romanian Deadlift
Strength · Intermediate · Hamstrings
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Hamstrings
- Secondary
- Calves, Glutes, Lower Back
- Equipment
- Barbell
- Force
- Pull
- Mechanic
- Compound
- Level
- Intermediate
Muscles worked
Hamstrings
Also works: Calves, Glutes, Lower Back
How to do it — Romanian Deadlift
- 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.
Train it in a full program
Put it into practice
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