How to Perform Romanian Dead Lifts

The Romanian dead lift is a great compound exercise that targets your lower body and can add to your overall size. This variation of the dead lift, which is commonly used by Olympic power lifters, places more emphasis on the hamstrings, the gluteus maximus and the hip extensors without adding stress to the lower back. Unlike a conventional dead lift, the Romanian dead lift his little affect on the quadriceps. Read on to learn more.

Difficulty: Challenging

Instructions

Things You'll Need:

• Barbell

1. Stand with your feet shoulder-width apart and grab a barbell from either a squat rack or from the floor. Your hands should have an overhand grip at shoulder-width apart, as well.

2. With the barbell in your hands, slightly bend your knees while pushing your chest out, keeping your shoulders back and tightening your abdomen. Your back should also maintain a slight arch from this point.

3. Bend forward from the hips and push them back as your waist becomes parallel to the ground. Keep the barbell in slight contact to your body to avoid straining your lower back. The barbell should slide down your thighs to the top of your feet.

4. Stop when the barbell is almost at the top of your feet. At this point, you will feel the stretch in your hamstrings.

5. Return to starting position by following with your hips and tightening the gluteus maximus and hamstrings. You have completed 1 repetition.

6. Complete 6 to 8 repetitions for 4 sets.

Tips & Warnings

• Complete 6 to 8 repetitions for 4 sets.
• Your lower back should always maintain a slight arch.
• Keep your knees at a slight bend throughout the movement.
• If you are a beginner, use a light weight until the movement feels comfortable and you are confident the form is correct.
• A wider grip will give you a fuller range of motion.
• A mixed grip (overhand and underhand) can also be used. This helps to stabilize the movement and allows for heavier lifting.
• Romanian dead lifts should be performed once a week and be placed in either your legs or back workout.
• The Romanian dead lift can be a dangerous exercise if your back falls out of position during the movement. This can lead to disc herniations and nerve problems.