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Romanian Deadlift

A intermediate strength exercise for the hamstrings, done with a barbell.

Romanian Deadlift: starting positionRomanian Deadlift: finishing position
Main muscles
Hamstrings
Also works
Calves, Glutes and Lower back
Equipment
Barbell
Level
Intermediate
Type
Compound
Movement
Pull

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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Romanian Deadlift

Questions

What muscles does the Romanian Deadlift work?

Mainly the hamstrings, with the calves, glutes and lower back helping.

Is the Romanian Deadlift good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Romanian Deadlift?

Good alternatives that train the hamstrings: Power Clean, Snatch Pull, Stiff-Legged Barbell Deadlift or Alternating Hang Clean.

How many sets and reps of the Romanian Deadlift should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).