Romanian Deadlift
How to do the Romanian Deadlift
- 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.
- 2
Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
- 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.
- 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.
- 5
Repeat for the recommended amount of repetitions.
How to program the Romanian Deadlift
Sets and reps
As a compound movement, the Romanian Deadlift responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Romanian Deadlift is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Romanian Deadlift work?
The Romanian Deadlift primarily targets the Hamstrings. It also recruits the Calves, Glutes, Lower Back as supporting muscles.
What equipment do I need for the Romanian Deadlift?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Romanian Deadlift should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
