Romanian Deadlift
Hamstrings, glutes and lower back2 dumbbells
The Romanian deadlift is a hip hinge that trains hamstrings, glutes and the muscles along your spine. With dumbbells it needs no rack and very little space.
How to do the Romanian Deadlift
- Stand tall holding dumbbells in front of your thighs, knees soft.
- Push your hips straight back as if closing a car door with them.
- Slide the dumbbells down your thighs with your back flat and shoulder blades pulled in.
- Stop when you feel a strong hamstring stretch, around mid-shin, then drive your hips forward to stand.
Common mistakes
- Your back rounds at the bottom. Shorten the range of motion and keep your chest proud and your lats tight.
- You bend your knees and turn it into a squat. Keep the knees almost fixed and let the hips travel back.
- The dumbbells drift away from your legs. Keep them brushing your thighs the whole way down.
With a bench or without
A bench is not needed. You can place one behind you to practice pushing your hips back to touch it.
Without a bench there is no change: the lift is done standing.
Easier and harder versions
Easier: Use a lighter pair, or practice the hinge with no weight and a dowel along your spine.
Harder: Lower for three seconds, as Reppy does on push day, or move to a single-leg Romanian deadlift.