Romanian Deadlift

The romanian deadlift is a compound pull movement that primarily builds the Hamstrings, Glutes, with help from the erector spinae, forearms.

LevelIntermediate
TypeCompound / Pull
GearBarbell
XP Yield+450

How to perform it

  1. Hold the bar at hip height with an overhand grip, feet hip-width, knees softly bent.
  2. Push your hips back and slide the bar down the front of your legs, keeping it close.
  3. Lower until you feel a strong hamstring stretch, usually around mid-shin, back flat.
  4. Drive the hips forward to stand tall and squeeze the glutes at the top.

Common mistakes

  • Bending the knees too much, turning it into a conventional deadlift.
  • Rounding the back as the bar drifts away from the legs.
  • Going too low past your hamstring flexibility and losing the flat back.

Sets & reps

3-4 sets of 8-12 reps.

Variations

  • Dumbbell RDL
  • Single-Leg RDL
  • Deficit RDL

Recommended gear

lifting straps — read review lifting belt — read review

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