ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to Perform Romanian Dead Lifts

Updated on September 2, 2020

Romanian deadlift is an intensive weight training that works the hamstrings, hips, and glutes. Many body building and fitness experts agree that it is one great exercise, useful in its purest form, and effective at best. If incorporated into your workout, Romanian deadlift will give your body a strong and muscular form. Romanian deadlift is by no means easy. And if you are starting to do it, you must know how to properly execute this exercise. Let this article show you how.

  • Choose a barbell. The barbell must foremost match your skill level. It should not be too heavy for you to avoid breaking your back, but it should not be too light that it renders slight changes in your body. Get at least a 285-lb barbell in your first week. Then increase the weight as you become more familiar with the techniques.
  • Assume the proper position. Position yourself in front of the barbell, with feet slightly far apart and hands on the side. Stand straight and keep your shoulders level.
  • Grab the barbell. When you are ready, begin to bend at your hips, maintaining a small arch on your back. Slightly bend your knees without moving your feet, but keep your legs nearly straight. Grasp the barbell with both your hands and keep them more than shoulder-width apart. Remember to stretch your arms straight.
  • Lift the barbell. With force, raise the barbell from the floor as you straighten your legs. Keep the barbell close to you, almost touching your body. You should now be fully erect—your back is straight, chest up and out, and shoulders flat. Hold this position for a second or two.
  • Put the barbell back down. Slowly bend your knees and move your butt out and down to lower the barbell. Your back should slightly curve and your legs should also slightly bend. You will feel the contraction in your hamstrings as you put the barbell back down.
  • Repeat the Romanian deadlift. Make at least five repetitions of this exercise. When your body gets the hang of it, complete around 15 repetitions, with at least one minute rest in between reps. However, it is still best to work with a trainer, who should determine how many repetitions you should make and how frequent you should do the Romanian deadlift.
  • Try doing deadlift variations. If you want to add variety to your workout, try doing the conventional deadlift and the Sumo deadlift. In the conventional deadlift, you can bend your legs when putting the barbell down. This, however, requires heavier weights. In Sumo deadlift, you have to assume the Sumo standing position in which the legs are very far apart. You should bend down as you pull the barbell up, still keeping the natural curvature of the back.

If you have a problem keeping your grip, try using gym chalk. Rub it against your hand before you lift a barbell to keep your hands dry all through out the exercise. You can buy gym chalk at your favorite sports store.


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)