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How to Do Romanian Deadlifts

Get Lifted: Romanian Deadlifts

Looking for a new move to work your lower body? One exercise you may want to try are Romanian deadlifts. They're a great way to work your hamstrings while also working your quads and butt.

Here's how you do them:

  • Stand upright holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
  • Keeping your arms straight and knees slightly bent, slowly bend at the hips (not your waist) and lower the weights as far as possible without rounding your back, which should remain straight.
  • Now squeeze your glutes to slowly pull yourself up (don't use your back).
  • Do three sets of 12 reps.

New to this? Then use a lighter pair of dumbbells until you get stronger — you don't want to strain your back. Already a pro? Then try doing it on just one leg.

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Join The Conversation
Hoaxerz Hoaxerz 7 years
Deadlifts are one of the BEST compound exercises one can do- they've done wonders for my core. I too use a barbell though, because the 70lb dumbbells I would require would be a bit clunky, that is if my gym even dumbbells that big.
PinkTink707 PinkTink707 7 years
this is my go-to move when I want a really good hamstring workout - killer soreness 2 days after.....
UrbanBohemian UrbanBohemian 7 years
So that's what those are called! I like these multicultural names for fitness moves...Romanian Deadlifts, Russian Twists, French Curls....I wonder how many more there are. And what kind of move America could claim as their own!Anyways, off of the tangent, I've tried those. They work the booty real good!
UrbanBohemian UrbanBohemian 7 years
So that's what those are called! I like these multicultural names for fitness moves...Romanian Deadlifts, Russian Twists, French Curls....I wonder how many more there are. And what kind of move America could claim as their own! Anyways, off of the tangent, I've tried those. They work the booty real good!
aimeeb aimeeb 7 years
I'll try these...
aimeeb aimeeb 7 years
I'll try these...
rumpel2 rumpel2 7 years
these are awesome...i do it with a barbell.
GlowingMoon GlowingMoon 7 years
The way I do them, I focus on my lower back, not my glutes and legs. I consider this my lower-back exercise.
rosey_y rosey_y 7 years
Actually I HAVE been looking for a new move to work my lower body, hehe. Thank you, this looks perfect, I'll try it tomorrow! I already do regular deadlifts so this will be a good addition I think. My tip would be to make sure you keep your shoulders back and your neck in line with the spine at all times (your head/neck shouldn't really move at all on their own, just with your whole body), or else it can cause some real soreness in those areas.
rosey_y rosey_y 7 years
Actually I HAVE been looking for a new move to work my lower body, hehe. Thank you, this looks perfect, I'll try it tomorrow! I already do regular deadlifts so this will be a good addition I think. My tip would be to make sure you keep your shoulders back and your neck in line with the spine at all times (your head/neck shouldn't really move at all on their own, just with your whole body), or else it can cause some real soreness in those areas.
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