Romanian Deadlift

The Romanian Deadlift primarily targets your Hamstrings, with support from Calves, Glutes, Lower Back. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Pull

Primary muscles: Hamstrings Secondary muscles: Calves, Glutes, Lower Back

How to perform Romanian Deadlift

Step 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.
Step 2. Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
Step 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.
Step 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.
Step 5. Repeat for the recommended amount of repetitions.

Sample sets & reps for Romanian Deadlift

Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

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