Romanian Deadlift Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Romanian deadlift focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
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 FAQ
What should I do if I feel it in the wrong place?
Check your setup, slow down, and reduce weight. If discomfort is sharp or in a joint, stop and choose an easier variation. Think of it as hip hinge done with repeatable, clean reps.
What’s a common mistake people make here?
Rushing reps and losing body position. Keep the movement smooth and repeatable so tension stays where you want it.
Which muscles should feel like they’re doing most of the work?
You should feel the target muscles working while the rest of the body stays braced. If a joint or the lower back is doing the heavy lifting, reduce load and tighten your setup.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
Alternative exercises:
Box Jump (Multiple Response)
Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down ...
Hamstring-SMR
In a seated position, extend your legs over a foam roll so that it is position on the back of the upper leg...
Stiff-Legged Barbell Deadlift
Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significan...