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LegsBarbellHinge

Romanian Deadlift

Reviewed by Bryan Cortez, MS

Hips back, not down — the stretch in the hamstring is the whole point.

Rep Sweet Spot
6-12
Sets
2-4
sets
RIR
1-3

How to do it

Setup

  • Bar at the hips, soft knees, shoulder-width grip, brace and pull the shoulders back.

Execution

  • Push the hips straight back, bar drags down the thighs, feel the hamstring stretch, stop before the back rounds, drive the hips through to stand.

Common Errors

  • Squatting it (bending the knees) instead of hinging
  • Rounding the lower back chasing depth
  • Bar drifting away from the legs
  • Hyperextending/leaning back at the top

No-Fly Zone

over 20 reps (lower-back fatigue outpaces the hamstring stimulus)

Programming

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The Evidence

Builds hamstring and glute mass with a big lengthened stretch. Does NOT bend the knees — it's a hip hinge, not a squat.

SFR — 0.8

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.