Fitness

Romanian Deadlift Guide

Romanian Deadlift Guide

FEATURES

MUSCLES

Hamstrings, Upper Back, Abs

EQUIPMENT

Barbell

DIFFICULTY

Advanced

This modification of the classic deadlift focuses heavily on hamstrings and legs as a whole while still giving adequate engagement to the back, core muscles, glutes and building strength overall. This is also known as the stiff-legged deadlift.

MEDIA

INSTRUCTIONS

Prep

Load a barbell on a padded platform.

Start

While keeping back straight in front of a barbell, bend the knees lightly and lower your hips behind you. Keep the shin perpendicular. Grip the barbell shoulder width.

Movement

Slowly lift the barbell up while isolating your hamstrings and hips to pull the bar all the way up till the barbell touches the front of your thighs and you're standing upright. Keep your chest forward and look ahead.

After a slight pause and taking a momentary breath, slowly bring the barbell down while ensuring that your knees are only slightly bent.

End

Repeat movement as needed, re-rack the bar and weights where they belong

TIPS

Use an overhand-underhand grip if overhand grip isn't working for you. You can also use wrist straps.

This is an advanced movement so start with very low weights or just an empty barbell to get the form right prior to increasing the weights. Form is very important with this exercise.

You can use core muscles to ensure your back is straight throughout this movement. Keep the movement slow, no explosive and not let the back round.

Do you have more tips? Post in the comment below.

ALTERNATIVES

  • Easy
  • Moderate
  • Advanced

Lying Leg Curls

Dumbbell Romanian Deadlift

Sumo Deadlift

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