Romanian Deadlift

Muscle Groups Involved

Hamstrings - Primary
Erectors - Primary
Glutes - Primary

Highlights

Maintain a neutral spine and braced core the entire time.
Push your hips back instead of just bending forwards.
Keep a micro-bend in your knees.
Lock out by pushing your hips forwards, not extending your spine.

Description

The Romanian Deadlift is a popular variation of the deadlift exercise that places more emphasis on your hamstrings and lower back. It is often confused with the straight leg or stiff legged deadlift.

The Romanian Deadlift is a popular variation of the deadlift exercise that places more emphasis on your hamstrings and lower back. It is often confused with the straight leg or stiff legged deadlift. The main difference in performance is that with the Romanian deadlift the lifter does not place the bar on the floor at any time until the entire set is completed. To perform the Romanian Deadlift start in a standing position. Brace your abdominals and glutes. Take a deep breath and redouble your brace. Sit back as you flex your hips as you bend down to grab the bar. Take a double overhand, palms down, grip on the bar. Take all of the tension out of the bar before lifting it from the floor. Push your hips through as you lift the bar, locking out with braced glutes at the top. Pause briefly while maintaining tension throughout your body before lowering the bar under control to the starting position.

Common Mistakes

Do not arch your back into extension and do not let your back round into fl

Do not arch your back into extension and do not let your back round into flexion. Make sure to brace your core before loading with the bar. Do not bend your elbows - this is not a curl. Do not lift your head as you lift the bar. Keep a neutral spine throughout the movement.

Pro Tips

“Sit back” into the deadlift as if you are sitting in a chair. Keep you

“Sit back” into the deadlift as if you are sitting in a chair. Keep your feet closer together to get better glute activation. Think about driving your heels down into the floor instead of pulling the bar up.

Purpose

Building your posterior chain will improve the development of your back mus

Building your posterior chain will improve the development of your back musculature, glutes and hamstrings. This exercise can also improve posture.

Form

Use a broomstick or a dowel to check if you are maintaining a neutral spine

Use a broomstick or a dowel to check if you are maintaining a neutral spine throughout the movement. Your shoulders should be in front of the bar at the bottom of the movement. Only go as low as your spine can stay neutral. If you flex your spine, you've gone too far.

Additional Names

RDL