Fitness, Training

Romanian Deadlift + 5 Golden Tips for Proper Execution

Romanian Deadlift

 What is the most effective way to strengthen your back, thigh, and hamstring muscles, you ask ?

I’ll tell you, of course, the Romanian Deadlift ! This move is essential for any professional Athlete. In this exercise, you train your hamstrings, back, Glutes , and even forearms while engaging multiple muscles at the same time.

It’s easy to learn these movements, and you might find it interesting to know that it is one of the safest exercises, known for its amazing results.

Experience fitness, fat burning, and strength with the Romanian deadlift , and don’t forget to use the Healthy Supplements, Vitamins , Proteins , Amino acids , and so on. In the following

Sections ٫ will discuss the Romanian deadlift, its benefits, and how to perform it correctly.


Romanian Deadlift

 If you enjoy strength training, you’ve probably tried the Romanian deadlift or at least heard of it. If not, you should definitely include this exercise in your daily routine from now on, as it effectively trains the entire back of the body. The Romanian deadlift is a modified version of the classic deadlift.

The difference between this type and the traditional deadlift is that the knees are not bent during the movement, and the athlete remains half-stretched throughout.

This reduces the tension in the front of the thigh and places more emphasis on the hamstrings. In fact, hamstring muscles are often overlooked, and this type of deadlift allows for effective training of these muscles.


Romanian Deadlift

The Romanian deadlift has existed since 1990. Jim Schmitz, a weightlifting coach at the USA Olympics, invited Romanian weightlifter Nico Vlad to show other athletes his training technique that had made him successful. The weightlifter introduced the deadlift, as we know it today, to athletes after demonstrating his work.

A movement that was not yet known to the audience that day is now recognized as one of the main types of lifts in bodybuilding.

According to Nico, he and his coach designed the exercise specifically to help him gain strength in his back and make it easier for the thigh muscles to work.

Athletes in the United States loved this move so much that after learning about it, the Romanian deadlift was included in their training and named after the country of origin of Nico Vlad. Today, this type of deadlift is very well known, popular, and practiced in gyms around the world.


The Romanian deadlift is an all-around movement that strengthens several muscles simultaneously.

The primary focus is on the hamstring muscles, followed by the back of the thighs, buttocks, and back. For female athletes who intend to strengthen their hips without putting too much pressure on the thighs, the Romanian deadlift is particularly useful. In addition, this movement increases overall physical strength.


Romanian Deadlift

The muscles that open the back when sitting.

  1. Gluteus maximus: This muscle expands the buttocks while standing during execution and increases resistance.
  2. Ischiocral muscles: In the Romanian deadlift, the back of the thigh is primarily used because you do not bend your legs completely. This is where this joint stabilizes the knee and contributes specifically to the expansion of the hip joint.


  1. Trapezius muscle : This muscle resists the weight that tries to pull the arms down while performing the movement.
  2. Latissimus dorsi : In weightlifting, the broad muscle behind the arms pulls the weight towards the legs, then the thighs, and when it reaches the top, towards the buttocks.
  3. Rhomboid muscle : This muscle stabilizes the shoulder joint and helps the latissimus dorsi hold weight well in front of the body.
  4. Quadriceps : In the Romanian deadlift, the thigh is under less pressure but still works. These muscles are responsible for extending the leg and assisting in moving the weight upwards.
  5. Abdominal muscles : These muscles are stabilized during the operation.
  6. Forearm muscles : The ability to hold weight comes from the hand and forearm, and the forearm muscles help you grip the bar tightly.


Romanian Deadlift

  1. Romanian deadlift exercises are very effective, but it is essential to perform them correctly. Consider the steps listed below to ensure you do it in the best way while preventing injury.
  2. Warm up for at least 10 minutes before starting the exercise, and gradually increase repetitions with an empty bar or light weight beforehand.
  3. Spread your feet shoulder-width apart and keep your back straight while your fingers face forward.
  4. Push your buttocks back and bend your legs enough to easily lift the bar from the floor.
  5. Bend your waist forward at a 45-degree angle, push your chest outward, and hold the bar with a firm grip. Important: You should definitely keep the bar with a reliable, sturdy, and resistant handle. If you train with heavy weights, use auxiliary equipment to make lifting easier. 5. Try to fully contract your body before raising the bar. Bend your legs and retract your shoulder blades. Ensure your head is neutral along the spine.
  6. Look at the floor a few meters ahead of you, breathe, and stretch your arms.
  7. Stand up straight at this point. Extend your hips forward towards the bar and engage your lower body. Breathe again here, and when you reach the top, stand up straight. Keep your chest up and be careful not to overextend.
  8. Pull your weight down to the ground in a controlled manner. The upper body is bent forward in this position and remains flat during this time. Now pull your hips back, and while the bar is close to your body, it will slide along your leg. Note that your knees stay slightly bent during the exercise.
  9. When you reach the lowest point, stand up again. The depth of the bar during the performance depends on your flexibility. As soon as the upper body is parallel to the ground, you reach the lowest point, and then you go back up.

Advice: To improve the quality of your Romanian deadlift performance, you can use the right supplements before training. These will provide you with essential proteins and amino acids, offering good muscle support during your workout.


Romanian Deadlift

 If your waist is rounded, the pressure on the intervertebral discs increases. Make sure you keep your upper body straight and under tension while performing the movement. Always keep your back slightly arched and your chest out.

 legs If you are doing a Romanian deadlift with a lot of weight, do not fully extend your legs; this can lead to joint damage. If you bend your legs completely, like in the classic deadlift, you’ve shifted focus from the hamstring muscles to the thighs, and you won’t achieve the desired result. Therefore, maintain a slight bend in your knees and work consciously from your hips during the movement. As you go down, push your buttocks backward and pull your buttocks towards the bar while standing.

Make sure you hold the weight near you and guide the bar along your knees, legs, and thighs. Otherwise, your center of gravity will shift forward in an unfavorable manner, putting a lot of pressure on the spine. In fact, the weight should move up and down in a line that is perpendicular to the ground.


Romanian Deadlift

  1. The Romanian deadlift starts upright and primarily engages the cervical and hamstring muscles, while the traditional deadlift begins from a lower position and effectively involves the quadriceps and back muscles. In fact, with the conventional deadlift, you’ll lift more weight.
  2. The conventional deadlift is performed with a range of motion that includes concentric contraction or upward movement, whereas the Romanian version starts with a range of motion that involves eccentric contraction or downward movement.
  3. In the traditional deadlift, pressure is applied to the ground through the knees, while in the Romanian deadlift, the thighs are engaged in the pulling motion.
  4. In the conventional deadlift, the shoulders are positioned in front of the barbell, whereas in the Romanian deadlift, they are placed much further behind the barbell.
  5. Both the conventional deadlift and the Romanian deadlift initiate movement from the pelvis, but in the Romanian model, the movement is more driven by the pelvis and emphasizes hip extension as the barbell descends.

Romanian Deadlift


One of the multi-joint movements that is very useful for the hamstring muscles. This movement can also be part of the dumbbell leg exercise group. This exercise is also known as the Romanian deadlift behind the leg with a pair of dumbbells. Do you know what the target muscle of the Romanian dumbbell deadlift is? The hamstring muscles and the back of the leg are the main muscles, and the goal of this exercise is to engage other muscles in a supportive manner, such as:

  1. Gluteal muscle
  2. Soleus muscle
  3. Latissmus dorsi
  4. Abdominal muscle

In addition to the benefits of this type of exercise, you should consider that this activity is prohibited or requires consultation with a doctor for people with mid-body pain, especially back pain.

 First, when running with dumbbells, ensure that both weights are kept in the same alignment and close to your body.

  1. To do this, first choose two dumbbells with appropriate weights and stand with your legs shoulder-width apart. Place your feet forward, lower your hips back slightly, and bend your knees slightly. Bend your body forward from the waist so that your head is in line with your spine, running parallel to the ground. Your hands should hang next to your body, palms facing your body, with your hands slightly angled towards each other. This is the beginning of the movement.
  2. At this point, by applying pressure to the target muscles, direct your body upward in a perfectly straight shape, with your head in line with your spine. Exhale at this point.
  3. Return your body to its original starting position by focusing on the target muscles and at an appropriate speed. Ensure that the initial descent is executed properly. Inhale at this point.
  4. Repeat the movement for a specified number of repetitions in the program.


Romanian Deadlift

One of the most challenging aspects of this move is that the single-leg Romanian deadlift is not a beginner’s workout at all!

This movement requires a lot of concentration and stability. A common mistake during the exercise is tilting the pelvis to the side. Make sure to keep your hips straight.

It is also necessary to choose a lighter weight than the classic version, as the entire weight is supported by only one leg. Clean execution, balance, and focus are crucial for this movement.


Romanian Deadlift

Last word

The Romanian deadlift is a complex exercise that effectively strengthens your back, buttocks, and hamstrings.

This type of deadlift helps improve your performance in other bodybuilding exercises as well as in everyday life. If you avoid common mistakes during this exercise and know the tips for clean and correct execution of the movement, the results will be unparalleled!

In this article, we discussed how to perform the Romanian deadlift correctly, the types of Romanian deadlifts, and how they differ from the conventional ones.

The Romanian version of the deadlift will push you beyond your limits, and whether you’re at home or in a gym, you’ll effectively strengthen several key muscles. If you love fitness and bodybuilding, don’t miss the Romanian deadlift.

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About kingsupp_admin

I'm Robbie Sports science expert. With years of experience and interest in sports and health research. I try to share with you everything you need to have a healthy and fit body with my knowledge in the field of sports and health. I always welcome your comments in advance and it motivates me to continue on the path.

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