Romanian Deadlift

Jump to: Form > Related Exercises > Standards

While you may not be able to lift as much weight with the romanian deadlift, it might be an even more beneficial exercise than the conventional deadlift. By keeping the legs straighter and not setting the weight down, it targets the hamstrings more and reduces how much the quads can assist the movement. It is more of a hinge movement than the conventional deadlift and complements more quad dominant movements like the front squat very well.

Like the conventional deadlift, it uses almost every single muscle group to some extent, strengthens your core and entire posterior chain, and is an entirely functional exercise. It also carries similar risks, and must be done with good form to reduce the risk of injury.

The Basics

The romanian deadlift is classified as a lower body pull that works the hamstrings and glutes. It also requires significant stabilization from your lower back. Since it uses multiple joints and muscle groups, it is considered a compound exercise.

The Basics

The romanian deadlift is primarily used as a strength exercise. It is classified as a hinge movement. It is more generally classified as a lower pull movement. Since it involves significant activation of multiple muscle groups, it is considered a compound exercise.

Form

Set Up

• Start by standing up straight holding the barbell
• Stand with your feet about hip width apart and slightly turned out
• Hold the bar with an overhand grip about shoulder width apart
• Brace your core, being sure to maintain a neutral spine
• Keep your arms straight and shoulder blades held back

Execution

• Keep your core braced and neutral throughout the entire movement
• Lower the bar under control down your legs by hinging at the hips
• Keep the bar close to your legs
• Slightly bend your knees as you lower the bar
• Lower the bar below to a few inches below your knees
• Lift the bar back up, using your hamstrings and glutes to hinge your torso up and extend your hips forward
• Stand up straight at the top of the rep

Common Mistakes

Rounding Your Back

To put it lightly, rounding your back is not recommended. It greatly increases your risk of injury. Your entire core should be braced and held neutral throughout the whole lift.

Squatting the Deadlift

The romanian deadlift is a hip hinge movement, which means most of the movement and work should come from the hips rather than the knees. Everyone has different proportions which changes the mechanics, but, in general, your torso should be about 15 degrees off parallel with the floor.

Hyperextending at the Top

At the top of the lift, it's tempting lean back. This isn't good as it arches your back and overly extends your hips, all while holding a large amount of weight. This places undue stress on your low back. Rather than leaning back, think about standing up tall at the top of the lift.

Letting the Bar Drift

If the bar isn't brushing your legs, it's likely too far away. Having it drift out makes the lift much harder and puts significantly more stress on your back. Keep the bar close to your legs by pulling it in towards you with your lats.

Related Exercises

Reviews

Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.