Romanian Deadlift

Body region

• Legs
• Glutes
• Back

Muscles

Main

• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Serratus Anterior
• Adductor Magnus

Holds

• Levator Scapulae
• Deltoid
• Supraspinatus
• Infraspinatus
• Teres Minor
• Trapezius
• Rhomboids
• Erector Spinae
• Multifidus
• Internal Oblique
• Transversus Abdominis
• Gastrocnemius
• Soleus
• Biceps
• Brachialis
• Brachioradialis
• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus

Equipment

• Barbell

Technique

1. Stand tall holding the weight in front of your thighs, knees slightly bent.
2. Push your hips back and slide the weight down your legs.
3. Stop when you feel a strong hamstring stretch, back flat.
4. Drive the hips forward to stand up.

Cues

• Keep the weight close to the legs.
• Hips move back, knees barely bend further.

Common mistakes

• Rounding the back to go lower.
• Squatting the weight down instead of hinging.
• Letting the weight drift away from the legs.