Romanian Barbell Deadlift

The Stiff-Leg Deadlift, also known as the Romanian Deadlift, is a compound exercise and a variation of the deadlift that intensely engages multiple muscles in your legs and back. This exercise is often performed with a barbell, but alternative variations also use dumbbells, kettlebells, or pulley cables. The execution remains the same in all variations.

Romanian Barbell Deadlift Execution

Stand with your feet shoulder-width apart by the barbell.

Bend your knees and grasp the barbell with an overhand grip, with your palms facing down.

Grip the barbell slightly wider than shoulder-width apart.

If your forearms are not strong enough, use lifting straps.

Keep your back straight and lift the barbell so that it rests against your thighs.

Pull your shoulders back and push your chest forward.

Keep looking straight ahead and lower the barbell straight down along your body. You should now feel tension in your hamstrings.

When the weight is at the bottom, bring the barbell back up.

Keep your head up and continue looking straight ahead. This prevents you from rounding your back.

Squeeze your glutes and hamstrings at the top as you come to a standing position.

Repeat for the desired number of reps.