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✅ How To Do A Romanian Deadlift

Bent-Over Row
Bent-Over Row

✅ How to: Stand with feet hip-width apart. Hold the barbell (or medicine ball, dumbbells, etc.) out in front of you. Keeping your back and legs straight, bend at the waist (not at the knees), sending your hips back as you lower the weight toward the ground. Maintain that position and lower yourself as far as your flexibility allows, ideally with the barbell landing halfway between the knees and toes. Engage your glutes, contract your hips, and drive back to the starting position, locking your hips out at the top. You should feel a squeeze in your hips and quads as you lock them out.


🚨 The Benefits Of Romanian Deadlifts

✅ “The RDL is both a strength and mobility movement in that it builds strength in the glutes and hamstrings,”.

The hip-hinge motion is “probably the most important pattern for overall movement health” says Hulslander, and it makes the RDL stand out from a conventional deadlift. As a result, this move is great for boosting mobility in the hips, hamstrings, and lower back, too. And, unlike a traditional deadlift, RDLs can be done with much less weight, minimizing joint stress, he adds.


How to Muscle Back Activation
How to Muscle Back Activation

✅ Form notes: Two things to watch for while lowering down: Don’t bend your knees, which people often do to allow them to hit a lower bottom, but which takes the engagement off your glutes (kinda the point here); and if you start to arch your back, lessen your load or shorten your range of motion, only going down as far as you can keep that straight back for.


As for weight, don’t rush into pulling a heavy load—deadlifts can cause lower back injuries if you’re not careful. You need to build your hamstring and glute strength effectively to handle the weight, Hulslander says. First, perfect your form with a PVC pipe, and then with an unloaded barbell.

✅ Reps/sets you should do to see results: When you’re ready to load up, start with a light weight and do three sets of eight the first week, three sets of 10 the second, and three sets of 12 the third. Week four, you’re ready to up your weight; start back at three sets of 8 and progress similarly.

🚨 What Is the Romanian Deadlift?

The Romanian deadlift is similar to the conventional barbell deadlift, but it targets your hamstrings and glutes more than your back.


Romanian Deadlift
Romanian Deadlift

✅ As you can see, the main differences between the Romanian and conventional deadlift are…


  1. ✅ You can start with the bar in a power rack instead of on the floor (but don’t have to).
  2. ✅ Your legs remain pretty straight, bending only slightly at the knees to lower the bar.
  3. ✅ You lower the bar to just below your knees or when your lower back starts to round, and no further.

There are also several other variations of Romanian deadlifts that you can do, including the single-leg Romanian deadlift, the dumbbell Romanian deadlift, and the trap-bar romanian deadlift.

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