Romanian Deadlift

With Romanian deadlifts, you specifically train the hamstrings and glutes.

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Preparation

Insert the handlebar and secure the sled so that the handlebar is at half the height of your shin.

Starting Position

Stand close behind the handlebar with your feet shoulder-width apart and grasp it with a shoulder-width overhand grip. Your legs are not completely straight, but your upper body and arms are. Your lower back forms a slight arch, and your gaze is directed forward.

Execution

Straighten your upper body over the hip joint in a controlled manner. Keep your arms always extended, your head forming the extension of the spine. Push your buttocks back and slowly lower yourself back into the starting position.

Muscles Used

Legs

Glutes / Back

Tip

To learn the movement, start with a higher sled position (for example, position the handlebar just below your knees). Once you have mastered the technique, you can gradually lower the sled position.

Please note

Make sure to keep your upper body straight during the exercise. Your lower back should slightly arch and avoid rounding.

What makes this exercise particularly effective?

The Romanian deadlift (RDL) primarily targets the hamstrings and glutes while simultaneously engaging the lower back through controlled hip extension. It requires a slight knee bend and a neutral spine with a natural arch, which protects the back while still effectively activating and stabilizing it.

What effect does the exercise achieve?

Targeted strengthening of hamstrings and glutes: The dominant hip hinge movement maximally activates these muscle groups.
Core and back stability: Controlling the movement through the hips while maintaining an extended, upright posture effectively engages the back extensors and core.
Improved hip mobility: The hip hinge mechanism trains hip extension, benefiting other exercises and movements such as jumping and running.
Scalability: Beginners can start with the bar at knee height and low resistance, gradually increasing range of motion and load as strength and competence improve.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. The Romanian deadlift can be an effective variation of the conventional deadlift:

Addition to the traditional deadlift: The RDL isolates hip extension—a key component in the conventional deadlift.
Lower body development with focus: The RDL specifically strengthens the hamstrings and glutes, which are often less isolated in squats and conventional deadlifts.
Core strength for basic exercises: Improved core stability positively affects technique and safety in all Big 5 movements.