How the Romanian Deadlift can change your life.

Published: Feb 26, 2024 | Tags: hips, strength

The Romanian deadlift has quite the reputation in the fitness and movement industry. For good reason!

It’s a powerhouse exercise that can improve strength, flexibility and overall movement function.

Romanian Deadlift v. Deadlift

The best way to introduce the Romanian Deadlift is by comparing it to its close relative - the traditional deadlift.

The key difference is the eccentric phase. When we load our posterior chain in this lengthened mid-air position, we build strength in a way that is not accessible in many other exercises.

Muscles Worked

• Hamstrings: semimembranosus, semitendinosus, bicep femoris.
• Glutes: gluteus maximus.
• Back: erector spinae, quadratus lumborum.

Form Guide

1. Stand in a neutral standing position while holding the weight in front of you.
2. Inhale and start the movement by hinging the hips back.
3. Bend the knees to avoid excessive hamstring stretch.
4. Keep hinging until you feel a comfortable tension in the hamstrings.
5. Hold for 1 second, then exhale and return to the starting position.