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Romanian Deadlift

Exercise Data

Type: Strength Main Muscle Worked: Hamstrings Other Muscles: Calves, Glutes, Lower Back Equipment: Barbell Mechanics Type: Compound Level: Intermediate Sport: NoForce: Pull
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8.9

Out of 10

Excellent

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Romanian Deadlift
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Romanian Deadlift
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Romanian Deadlift Guide

Main Muscle: Hamstrings

  1. Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
  2. Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
  3. Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.
  4. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: 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.
  5. Repeat for the recommended amount of repetitions.

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.

Variation: The exercise can also be performed with dumbbells in each hand.

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Review: Romanian Deadlift

Exercise Rating
10/10

Jul 16, 2015 1:43 PM: Can someone help me with deadlift? I want to know if I'm doing it with good form

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Tip: Romanian Deadlift

Exercise Rating
10/10

Jan 15, 2015 8:38 AM: Squeeze your flutes every time and do toe touches in between sets. The toe touches will make your hams so much more flexible.

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Tip: Romanian Deadlift

Exercise Rating
10/10

Nov 6, 2014 2:16 PM: Arch your back stick but out!

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Review: Romanian Deadlift

Exercise Rating
9/10

Sep 13, 2014 11:32 PM: I love deadlifts, but I was told that I was doing too much work with my back and not enough with my hamstrings, that I need to bend my legs more and let them do the work. I usually keep them straight and don't do much bending at all, plus I thought this was a back-exclusive workout. Any tips?

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Review: Romanian Deadlift

Exercise Rating
10/10

Jul 29, 2014 11:03 PM: this has to be the most underrated exercise ever. GREAT EXERCISE .

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Tip: Romanian Deadlift

Exercise Rating
9/10

May 3, 2014 4:59 PM: Effective with lighter weights. I use only 1 plate for this one. Still good.

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Review: Romanian Deadlift

Exercise Rating
10/10

Feb 26, 2014 6:30 AM: It does the job on the hips and hamstrings

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Review: Romanian Deadlift

Exercise Rating
9/10

Jan 28, 2014 2:29 PM: great for your butt and strengthening up your rear-core

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Review: Romanian Deadlift

Exercise Rating
10/10

Dec 31, 2013 10:23 PM: Great exercise for the hammies! Been wanting to get some butterball thickness in the hamstring muscles.
http://deadliftworkouts.com/romaniandeadlift/

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Review: Romanian Deadlift

Exercise Rating
4/10

Oct 11, 2013 4:47 PM: Does anyone else get back pain after this? Like, I can't stand up without it just feeling like there's extreme pressure on my back? I'm not sure if I'm performing it wrong or what...

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