Romanian Deadlift

This deadlift variation strengthens the muscles in the back of the thighs and the buttocks, while also improving your hip mobility.

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Preparation

Insert the handlebar and secure the carriage so that the bar is approximately at mid-shin height.

Starting Position

Stand close behind the bar with your feet shoulder-width apart. Grab the bar with an overhand grip, also shoulder-width apart. Bend your knees slightly while keeping your upper body and arms straight. Keep your lower back stable in a slight arch and look straight ahead.

Execution

Raise your upper body controlled over the hip joint, while keeping your arms straight. Keep your head in line with your spine. Push your buttocks back and then slowly and controlled return to the starting position.

Muscles Used

Legs

Glutes

Tip

To start, the sled can be set higher (around just below the knee) so that you can safely learn the movement. As you gain more confidence, you can gradually lower the sled by fixing it with the handlebar.

Please note

Keep your upper body consistently straight and your lower back stable in a slight hollow back. You should definitely avoid rounding your back.

What makes this exercise particularly effective?

The Romanian Deadlift on your EISENHORN DS is a targeted variation of the classic deadlift, focusing on the posterior chain—especially the hamstrings, glutes, and lower back. Unlike the conventional deadlift, which starts from the ground, the Romanian Deadlift begins with the bar at hip height. The movement is performed by hinging at the hips with minimal knee flexion, increasing the load on the posterior chain. This technique allows for a deeper stretch and stronger activation of the target muscles, resulting in more effective strengthening.

What effect does the exercise achieve?

Targeted muscle development: Emphasizing hip extension, the hamstrings, glutes, and lower back are intensely trained, improving both muscle strength and mass.
Improved flexibility: Controlled stretching during the downward movement enhances hamstring flexibility and can help relieve muscular tension.
Reduced risk of injury: Strengthening the posterior chain supports spinal stability, reducing the risk of injuries, particularly in the lower back.
Optimized hip mechanics: The exercise promotes a proper hip-hinge pattern, positively influencing other movements such as conventional deadlifts and squats.
Increased functional strength: Romanian Deadlifts improve strength in movements relevant to daily life and many sports, such as lifting heavy objects.

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 is not part of the classical Big 5, but it complements the concept by specifically strengthening the posterior chain:

Supplement to the conventional deadlift: It offers a variation that targets the hamstrings and glutes more directly, enhancing overall performance in the traditional deadlift.
Synergy with squats: Strengthening the posterior chain supports stability and power in squats, especially during deep movements.
Functional addition: This exercise reinforces movement patterns important in many sports and everyday activities, contributing to a holistic development of strength.
Progression options: Variations such as single-leg Romanian Deadlifts allow adaptation to different training levels and goals.