Romanian Deadlift

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Stand tall with your feet hip-width apart and hold the barbell against your thighs with an overhand grip.
• Keeping the knees slightly bent, push your hips back and hinge forward from the hips.
• Lower the bar down the front of your legs while keeping your back flat and shoulder blades pulled down.
• Drive through your heels and push your hips forward to return to the starting position.

Common mistakes

• Rounding the lower back as the bar descends past the knees.
• Letting the barbell drift away from the legs, putting excess shear stress on the spine.
• Bending the knees too much, turning the lift into a conventional deadlift or squat.

Frequently asked questions

How deep should I lower the barbell?

Lower the bar only as far as you can maintain a flat back and feel a stretch in your hamstrings, which is typically just below the knees.

What is the difference between this and a standard deadlift?

The Romanian deadlift starts from a standing position and emphasizes the hip hinge with minimal knee flexion, whereas a standard deadlift starts from the floor.

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