How to Do a Romanian Deadlift

The Romanian deadlift is one of the best exercises for strengthening your hamstrings. Unlike a regular deadlift, you hold a barbell up at all times, lifting it periodically with your legs and lower back. Romanian deadlifts are perfectly safe, but you must learn the proper form and maintain it throughout the exercise.

EditSteps

EditFitness Tips

Proper Form for Romanian Deadlifts

Ways to Incorporate Romanian Deadlifts into a Workout

EditSetting up the Exercise

1. Have a spotter help you if you are new to lifting. Take precautions as you learn the proper form for the exercise. Lifting heavy weights can be a little intimidating or even risky if you do it wrong. A spotter can check your form and give you feedback to help you avoid injuries as you exercise.
   
   • Another way to practice is to use a bar without weights. Using the bar gives you an opportunity to refine your form without putting stress on your knees and back.
2. Start with a barbell on the floor or on a weight rack. Load the barbell with the amount of weight you think you can manage. Make sure the weight plates are firmly in place on the bar. You don’t need to have a weight rack to do deadlifts, but it can make the process a little easier. If you don’t have a rack, you will need to lift the bar up to the starting position.^[1]
   
   • A lot of gyms have tall racks you can rest barbells on. Position the barbell so it is near your thighs. That way, you don’t need to bend down to reach it.
3. Get close to the bar so your shoulders hang over it. Point your feet towards the bar and step forward. If the barbell is on the floor, it will be at about shin height.^[2]
   
   • If you are too far away from the bar, you will end up leaning forward to reach it. This can throw your back out of alignment, so get as close as possible before you lift the weight.
4. Stand with your feet shoulder width apart and your knees slightly bent. Stand as close to the bar as you can get. Maintain this general position throughout the deadlift at all times. Keeping your knees slightly bent prevents them from locking up, which is an important part of avoiding strain on your body.^[3]
   
5. Hold the bar with a double overhand grip. Position your hands right beside your legs. Grasp the barbell with your palms facing downward. The overhand grip is the standard grip used for deadlifts, but you can customize it a little if you feel comfortable doing so.^[4]
   
   • Some lifters prefer an alternate or mixed grip. They place 1 hand underneath the bar while the other hand stays in the overhand grip position.
6. Engage and flex your muscles to maintain a neutral position. The muscles in your shoulders, upper back, and abs must all be engaged while you lift the barbell. This allows you to keep good form as you lift and lower the weight.^[5]
   
   • Keeping your muscles flexed and engaged helps you maintain control.

EditRaising the Bar

1. Hold your back straight with your chest forward. Avoid changing your posture as you lift the bar. Keep your knees slightly bent at all times. Begin breathing out as you start moving the bar back up to its original position.^[6]
   
   • You may feel tempted to stand up quickly and let your back handle the load. This can strain your back or knees, leading to injuries. Complete the motion slowly and methodically to avoid problems.
2. Drive your hips forward while pulling the bar up. Contract your glutes to help push your hips towards the bar. Your back won’t move at all as you do this. Straighten your body by standing up gradually as the bar travels back up your legs.^[7]
   
   • Keep the bar as close to your body as possible. Never let it move away from you or else it will throw your spine out of alignment.
3. Stand straight with the bar near your hips. Stand up tall with your back and neck straight. You are back in the starting position. Start over to perform as many repetitions as you need for your set.^[8]
   

EditLowering the Barbell

1. Hold the bar near the top of your thighs. This is the deadlift’s starting position. You return the bar to this position at the end of each repetition. Make sure the bar is as close to your thighs as you can get it. Keep your shoulders positioned over the bar.^[9]
   
   • If you start with the bar on the ground, lift it up using a traditional deadlift squat. Squat down over the bar. Bend your knees, keeping your arms and back straight, then stand back up while holding the bar.
2. Look straight ahead of you and brace your core. Press your arms against your sides as you prepare to lower the barbell. Always stand tall with your neck and back straight. When you’re ready to begin, take a deep breath. Resist the temptation to look down at the bar as you move it.^[10]
   
   • If you wish to check your form while doing the exercise, stand in front of a mirror. You can also have a spotter watch you and give you feedback.
3. Bend at the waist while pushing your hips back. Go slowly to avoid injuring your back. To lower the bar safely, bend forward over the bar. Keep your arms and legs still. Move your hips and butt as far back as they can go.^[11]
   
   • Avoid bending your back. Shifting your spinal alignment is dangerous. Let your hips control the motion.
4. Lower the bar until you feel the backs of your legs stretch. Keep the bar close to your legs as if you’re rolling the bar down them towards your ankles. Drop the bar down until you can’t go any further without bending your knees more. For most people, this will be when the bar is right below their knees.^[12]
   
   • Remember that the Romanian deadlift isn’t a contest to see who can lower the bar to the floor. Lowering the bar too much takes pressure off your hamstrings and puts it on your knees and back.
   • To get the greatest results, pay attention to your body so you don’t go beyond your range of motion.

EditTips

• The number of reps you do will depend on your workout goals. Do one set of 5-8 lifts if you're just getting started. If you want to build muscle, do 3-5 sets of 5-8 reps, using very heavy weights. If you want to build strength or tone your muscles, do 1-3 sets of 10 lifts.^[13]
• To get the motion right, practice using a bar without weights. Many people struggle with keeping their backs straight and letting their hips control the lift. The bar gives you an opportunity to practice safely.
• A weight rack makes this exercise a little easier. With a rack, you don’t need to squat down and waste energy picking up the bar.
• The Romanian deadlift tends to involve less weight than a regular deadlift. This is because you have to hold onto the bar the entire time throughout the exercise.
• For an easier variation, use dumbbells or a trap bar instead of a barbell.
• The single-leg Romanian deadlift is a tougher variation. As you lower the bar, you lift 1 leg, keeping it aligned with your back.
• Stretch your hamstrings, which are in the back of your thighs, after you do your deadlifts, especially if your calves and thighs are tight. Stretch by placing one leg straight out on a bench with your toes pointing toward the sky, then lean slightly forward until you feel a stretch. Hold for 15-60 seconds. Stop if you feel any pain or discomfort.
• Wear good shoes while doing deadlifts. The last thing you want is to lose traction while you’re handling a heavy bar.

EditWarnings

• Deadlifts can be dangerous if you don’t know what you’re doing. Master the technique first and don’t use more weight than you can handle.
• Improper motion can put stress on your knees and back. Avoid using these areas to lift the bar. Keep the bar close to your body at all times.
• Going outside your range of motion can also be dangerous. When you feel your hamstrings stretching, stop lowering the bar. You do not need to bring it all the way down to the floor.

EditThings You’ll Need

• Barbell
• Weights
• Shoes with good traction
• A weight rack (optional)

EditSources and Citations

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