Hinges and bridges
Romanian deadlift
- Kit
- Dumbbells
- Works
- hamstrings · glutes
- Also
- lower back · upper back · forearms · core
The Romanian deadlift is a hip hinge: you lower a pair of dumbbells down the front of your legs by pushing your hips back, keeping the knees only slightly bent. It loads the hamstrings and glutes through a long stretch and teaches you to bend from the hips rather than the lower back. It suits anyone who sits a lot and wants stronger, more resilient posterior hips.
Form
How to do romanian deadlift
- 1Stand with feet hip width, a dumbbell in each hand resting against the front of your thighs, knees soft and shoulders pulled back.
- 2Take a breath, brace your middle, and push your hips back so the dumbbells travel down your thighs and shins, keeping them close to your legs.
- 3Stop when you feel a firm stretch in the hamstrings and your back is about to round, usually somewhere between knee and mid shin.
- 4Drive your hips forward to stand tall, squeezing the glutes at the top, and breathe out as you rise. Do not lean back past upright.
- 5Keep a steady pace for the whole effort, and reset your breath and brace before each descent.
Watch for
Common mistakes
Turning it into a squat by bending the knees and dropping straight down.
Fix: Keep the shins near vertical and think about pushing your hips back toward the wall behind you.
Rounding the lower back to chase more depth.
Fix: Stop the descent at the point where your back would start to round, even if the dumbbells are still above your knees.
Letting the dumbbells drift away from the legs.
Fix: Keep the arms straight and the weights brushing your thighs and shins so the load stays over your hips.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.