Hominin · exercise
Romanian Deadlift
Romanian Deadlift is a intermediate strength exercise using barbell. It works the hamstrings, with help from the calves, glutes and lower back.
intermediatebarbellpull movementcompoundstrength
- Main muscles
- hamstrings
- Also works
- calves, glutes, lower back
How to do it
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Power Clean · barbell, intermediate
- Snatch Pull · barbell, intermediate
- Stiff-Legged Barbell Deadlift · barbell, intermediate
- Ball Leg Curl · exercise ball, beginner
- Lying Leg Curls · machine, beginner
- Platform Hamstring Slides · other, beginner
- Prone Manual Hamstring · other, beginner
- Seated Band Hamstring Curl · other, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).