Alternatives
- Tempo Romanian Deadlift (5 Sec Lowering)
- Good Mornings
- Kettlebell Deadlift
Summary
The Romanian deadlift is a hip-dominant movement that focuses on eccentric control and hamstring engagement. It’s excellent for building posterior chain strength and flexibility.
Benefits of the Romanian Deadlift
- Strengthens hamstrings, glutes, and lower back
- Enhances hip mobility and hinge mechanics
- Ideal for posterior chain development
- Great accessory lift for athletes and lifters
- Builds hamstring length under tension
Romanian Deadlift Muscles Worked
- Primary: Hamstrings, Gluteus Maximus
- Secondary: Erector Spinae, Core, Forearms
Instructions
- Stand with feet hip-width apart, holding weights in front of your thighs
- Soften your knees and hinge at the hips
- Keep your back flat and chest lifted
- Lower the weights down the front of your legs
- Stop when you feel a stretch in your hamstrings
- Drive through your heels to return to standing
- Repeat for the desired number of reps
Common Mistakes
- Rounding or arching the back
- Bending the knees too much
- Letting weights move away from the body
- Using momentum instead of control
- Overextending at the top