Romanian deadlift

Bilateral Strength General

Romanian deadlift (Skill)

Romanian Deadlift

Romanian Deadlift


  • To learn the skill of hip hingeing effectively

  • To strengthen the hip extensors (gluteals and hamstrings)

  • To improve posture and lower back strength


Romanian deadlift start position.

Romanian deadlift bottom position.

  • Grip a barbell slightly wider than shoulder width with an overhand grip

  • Lift the bar from the ground or a rack with a neutral back

  • Soften the knees slightly

  • Prior to initiating movement, breathe in, tighten the trunk and lift the chest

  • Flex at the hip by pushing the hips backwards with the back remaining neutral

  • Lower the bar until it touches the kneecap

  • Return to standing by pushing the hips forwards

  • The bar should remain in contact with the thighs throughout the movement


  • 3 x 12 repetitions (2–3min recovery) with 15–20kg barbell