Romanian Deadlift
Quick Information
Category
Strength
Difficulty
Beginner
Equipment
Barbell
Primary muscle group
Hamstrings, Gluteus Maximus
Secondary muscle groups
Erector Spinae, Adductors, Grip
Movement pattern
Hip Hinge
Training goal
Maximal Strength, Hypertrophy
Sport
General Athletic Development
Overview
Purpose. Load the hamstrings and glutes through a hip hinge with a long spine and only a soft bend in the knees.
How it fits the system. A beginner-level hip hinge entry in the Strength section, programmed to develop maximal strength, hypertrophy. Related work in the library: Trap Bar Romanian Deadlift and Cable Pull-Through.
Primary muscles
Hamstrings, Gluteus Maximus
Secondary muscles
Erector Spinae, Adductors, Grip
Movement pattern
Hip Hinge
Equipment
Barbell
Difficulty
Beginner
How to Perform
1. Stand tall holding the bar at the hips, feet hip-width apart, with a soft bend in the knees.2. Brace the trunk and push the hips back, letting the bar travel close to the thighs.3. Lower until you feel a strong stretch in the hamstrings, stopping before the lower back rounds.4. Drive the hips forward to stand tall, finishing with the glutes rather than leaning back.
Coaching Cues
- Push the hips back toward the wall behind you.
- Keep the bar dragging along the thighs.
- Long spine from head to tailbone throughout.
- Stop when the hamstrings run out of range, not when the bar hits the floor.
Common Mistakes
- Turning the hinge into a squat by bending the knees too much.
- Rounding the lower back to chase extra depth.
- Letting the bar drift away from the body and overloading the spine.
- Hyperextending at the top instead of finishing tall and neutral.
Progressions & Regressions
Progressions
Add load, slow the lowering phase, or progress to single-leg Romanian deadlifts.
Regressions
Reduce the range of motion, use dumbbells, or hinge to a box as a depth target.
When to Use It
When to use
As a main posterior chain lift on a lower-body or full-body day.
When not to use
With acute lower back irritation, or before the hinge pattern can be held without load.
Programming
3 to 4 sets of 5 to 8 repetitions with a controlled two to three second lowering phase.
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