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# How to Do a Romanian Deadlift

Want to learn how to do a Romanian deadlift? It’s an invaluable strength-training exercise, building muscle in the [hamstrings](/exercises/legs-and-glutes-exercises/hamstring-exercises/), [glutes](/exercises/legs-and-glutes-exercises/bodyweight-glute-exercises/), and back muscles, which makes it popular among bodybuilders and [runners ](/exercises/sports-guides-exercises/running-tips/)alike. Keep reading to learn all about the Romanian deadlift and how to do it safely and effectively.

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## What is a Romanian deadlift?

Named after Romanian weightlifter Nicu Vlad, the Romanian deadlift is a variation of the standard [deadlift ](/exercises/back-exercises/how-to-do-dead-lifts/)which involves less weight; you can even use the barbell without added weights if you prefer. It targets the hamstrings and glutes, so it’s good for runners and anyone looking to build muscle or improve their overall strength.

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## How to Do a Romanian Deadlift: A Step-by-Step Guide

Here’s the correct way to do a Romanian deadlift. You can use a variety of weights, from kettlebells to dumbbells, or you can simply use a barbell to become familiar with the movements.

1. **Stand up straight**, with your feet shoulder-width apart and your arms resting at your sides.

2. **Squat and reach down to grip the barbell**, keeping your back neutral. It’s okay to look downward during this movement in order to keep your neck in line with your back. When gripping the bar put your chest out and shoulders backs and torso tight.

3. **Stand up straight and lift the barbell to your thighs**. Your feet should still be shoulder-width apart, and your hands should be gripping the barbell on either side of your body. During this motion, your back and glutes should be kept tight.

4. **Repeat the movement by lowering yourself once again**, bringing the weight below your knees yet not touching the ground.

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* **DO** keep tension throughout your body.

* **DO** use a mirror, or ask a PT to check your form.

* **DON’T** round your back during this exercise.

And that’s it! As with any exercise involving weights, body position is very important for safety and effectiveness. Be sure to keep your back straight, don’t contort your muscles into any unnatural positions, and keep the weight close to your body rather than pushing it away from you.

The Romanian deadlift is an excellent and relatively simple exercise for developing the posterior chain (the hamstrings, glutes, and back), but good form is important. How many you do is up to your individual workout plan. If you’re just starting out, try doing three sets of 8 reps, although you can decrease this if you’re using heavier weights.

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## Want to learn more?

Romanian deadlifts are a great exercise for strength trainers and runners alike, but good form and safety are key with any weightlifting regimen. If you need guidance, our friendly [personal trainers](/personal-training/) at your [local Gym ](/find-a-gym/)are on hand to help you find your fit and smash your fitness goals.

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Want to learn how to do a Romanian deadlift? Here’s our comprehensive guide, which explains what the exercise is, its benefits, and how to do it effectively.

How to Do a Romanian Deadlift | Legs and Glutes Exercises | The Gym Group

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