strength
Romanian Deadlift
Works the hamstrings, using barbell.
Specification
| Equipment | barbell |
| Primary muscles | hamstrings |
| Secondary muscles | calves, glutes, lower back |
| Mechanic | compound |
| Force | pull |
| Level | intermediate |
| Category | strength |
How to do 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.
Test it
This is one of the three lifts that get judged in competition, which means there is a real distribution to measure yourself against.