Tempo Romanian Deadlift (5 Sec Lowering)

Alternatives

• Romanian Deadlift
• Staggered Stance Romanian Deadlift
• Good Mornings

Summary

The tempo Romanian deadlift adds a 5-second lowering phase to emphasise eccentric control. It increases time under tension for greater strength and hypertrophy in the hamstrings.

Benefits of the Tempo Romanian Deadlift (5 Sec Lowering)

• Maximises hamstring and glute engagement
• Improves control and technique
• Builds strength through eccentric loading
• Enhances mind-muscle connection
• Ideal for injury prevention and strength training

Tempo Romanian Deadlift (5 Sec Lowering) Muscles Worked

1. Primary: Hamstrings, Gluteus Maximus
2. Secondary: Erector Spinae, Core, Forearms

Instructions

1. Stand with a slight bend in your knees, holding weights in front
2. Hinge at your hips, lowering the weights slowly for 5 seconds
3. Keep your spine neutral and chest lifted
4. Stop when hamstrings are fully stretched
5. Drive through your heels to return to standing
6. Pause briefly at the top before repeating
7. Maintain control and tension throughout the entire set

Common Mistakes

1. Rushing the lowering phase
2. Letting the back round during the hinge
3. Bouncing at the bottom of the movement
4. Overextending the hips at the top
5. Losing core engagement