How to Do the Romanian Deadlift
💪 Hamstrings, Calves, Glutes, Lower Back🏋️ Barbell📊 Intermediate🏷️ Strength
How to perform 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.
Muscles worked
The Romanian Deadlift primarily targets your Hamstrings, with support from your Calves, Glutes, Lower Back. You'll need barbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Romanian Deadlift slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.