Home Exercises Romanian Deadlift Guide & What You Need To Know


Why the Romanian deadlift? Do you really know how this movement can benefit your training? With our Romanian deadlift guide, you will now discover the many benefits and reasons to use our guide to mastering this wonderful exercise.

Romanian deadlifts are responsible for working the hamstring ,glutes, calves, and lower back muscles when performed. However, the Romanian deadlift is the most difficult to learn vs. the conventional deadlift. Albeit the idea of keeping a neutral spine, loading the hips by pushing them back, or keep being the weight on the heels throughout the exercise, it can be quite difficult to master the movement. So let’s go into explaining how to go about performing the Romanian deadlift.

Positioning of the head and neck in the Romanian deadlift

romanian deadlift form

Having proper alignment of the head and neck is absolutely important when performing the movement. The chin should be tucked in slightly, and the neck should remain in a neutral alignment with the rest of the torso. Most people recommend that the head and neck should be looking up at all times. This is bad because excessive extension and looking activates on the extensor reflex, forcing you into an excessive lordosis. What is bad about this is that it can also increase stress on the lower back and for those who have back pain something you want to avoid complete. Another thing that it also promotes his increase interior pelvic tilt which makes performing the exercise very hard in preventing you from recruiting hamstrings and glutes.

Another key point in this movement is that the chest should be up. A good rule to remember is that if someone in front of you and can’t read your shirt, you’re not doing exercise properly. So make sure to keep your chest up throughout the movement. Another part that is difficult but must be stressed is keeping the chest up without extending the neck excessively. Once you master this small minute detail, you will definitely see a big improvement in your performance and strength.

The lower back should be neutral throughout the movement. You shouldn’t let your lower back arch or round into flexion. Keeping a neutral spine is the most critical part in recruiting the hamstring and glutes muscles when performing the exercise.

Not to perform the exercise properly, one area where people typically messed up at is the positioning of the knees. Your knees should be about 15 to 20° from the start. Too much knee flexion and you prevent the hamstrings from being worked efficiently. Too little knee flexion can turn the Romanian into a stiff leg deadlift we are back rounds and your lumbar disc are stressed.

Now the positioning of your feet should be pointed straight ahead using a hip-width stance and the weight should be shifted onto the heels.

Step-by-step on performing the Romanian deadlift

Grasp the bar just slightly outside of shoulder width. If grip he comes an issue for you, use a staggered grip or one hand over and one hand under or you can also use straps more of a secure grip.

Position yourself at shoulder width stance with your toes pointing straight ahead and keeping your weight on your heels. Before you begin you should have a slight bend in the knees.

Chest should be up with the chin slightly tucked in and the neck in neutral position along with the rest of your torso.

Now from the starting position, focus on pushing your hips way back as if you are about to sit down. Another way to think about it is think about pushing the hips as far back as possible while maintaining the flat back and a neutral neck position.

Begin until you feel a slight stretch in the hamstrings, then drive the hips forward towards the starting position. If you start to feel any rounding in the lower back for you come to this position, return to the starting position at any time. Remember to use a weight that you can handle.

As you begin to approach the starting position, focus on squeezing the glue muscles to finish the lift.

Closing Words On The Romanian Deadlift

When performed correctly the Romanian deadlift is by far the best exercise for recruiting the posterior chain muscles building them very effectively compared to using back extensions. Mastering this exercise will greatly increase your performance and strength in all other exercises you perform.

7 replies to this post
  1. I have to admit, I have been doing romanian deadlifts and I have to say that it has done wonders on my hammies! I have thick butterballs on there! I don’t think your grandma can cook them better than that!

  2. […] The Romanian deadlift iѕ another variation of the conventional deadlіft due to the mechanics and t… Тhe Romanian deadlift mainly focuseѕ on workіng the hamstringѕ, glutes all the wау down to the calf musclеs. In essence, this exerciѕe is abѕolutely pеrfect for packing strength and building uр yоur pοsterior chain lіkе a grizzlу bear. This exercіse howeνеr is bу far the most underrаted and most difficult to rеallу execute οn the account of the hiрs рlay a major role. Some people have hір mobіlity problеms whеther that be frοm haνing a рelνic tilt or having wеak hip musсles in genеrаl, it is a cruсial рoіnt thаt is neglected in this exercise. […]

  3. […] The Romanian deadlift is another variation of the conventіonal deadlіft due to the mechanics and t… Тhe Romanian deadlift mainly focusеs on workіng the hamstringѕ, glutes all the wау down to the calf muscles. In essеnce, this exеrcise is absolutely pеrfect for packing strength and building up yοur poѕterior chain lіke a grizzlу bear. This exercіse howeνеr is by far the most undеrrаted and most difficult to rеally execute οn the account of the hірs play a major role. Somе people have hіp mobility problеms whеther that bе frоm haνing a pelvic tilt or haνіng wеak hip mυscles іn general, it is a cruсіаl рoint that is neglected in this еxercise. […]

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