Romanian Deadlift
The Romanian deadlift targets the hamstrings and glutes through a hip hinge with only a slight knee bend. It is an excellent accessory for the squat and deadlift.
- Primary muscles
- Hamstrings
- Secondary muscles
- Calves, Glutes, Lower back
- Equipment
- Barbell
- Level
- Intermediate
- Category
- Strength
Photos
Instructions
- 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.
- Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Exercise data and photos from free-exercise-db (Unlicense).