Romanian deadlift


Romanian deadlift
Romanian deadlift

Romanian deadlift with Liv 'Sin' Jagrell

Muscle Group:

Hamstrings,Calves, Glutes, Lower Back



2 kettlebells or a barbell

The deadlift is a weight training exercise in which a loaded barbell is lifted off the ground to the hips (or 2 barbells), then lowered back to the ground. It is one of the three powerlifting exercises, along with the squat and bench press.

The Romanian Deadlift exercise works your hamstrings and lower back much more than the conventional deadlift. This is because Romanian Deadlift is performed with rather straight legs compared to the traditional deadlift and relies heavily on the hamstrings and lower back as sources of strength.

Main Muscle Worked Hamstrings Other Muscles: Calves, Glutes, Lower Back

Caution: This is not an exercise that is recommended for people with lower back problems. Also, it needs to be treated with the utmost respect paying special attention not to round the back forward too much as you move the torso. Finally, jerking motions or doing too much weight can injure your back.

Detailed Workout Plan

Grab the kettles using a pronated (palms facing down) grip that a little wider than shoulder width.
Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
Keeping your back and arms completely straight at all times, use your hips to lift the kettles as you exhale. The movement should not be fast but steady and under control.
Once you are standing completely straight up, lower the kettles by pushing the hips back, only slightly bending the knees, unlike when squatting. Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
Repeat for the recommended amount of repetitions.

Photo Gallery

  • romanina-deadlift-partial
  • romanian-deadlift-2