Romanian deadlift is one of the few basic exercises in bodybuilding that can turn on all the large muscles of the body: the biceps of the thigh, the buttocks, the lower part of the back muscles. Definitely, such an element of training will interest not only athletes who dream of making a beautiful body for themselves, but also beginner athletes who want to lose weight, because to work large muscles you need a huge amount of energy. The focus of this article is the implementation of the Romanian deadlift, a description of the exercises and recommendations for their implementation.

History reference

From the title it is clear that Romanian deadlift in bodybuilding came from Romania. Weightlifter Nicu Vlad, Olympic champion, used this exercise to strengthen the muscles of the lower back. Indeed, in contrast to the conventional deadlift, this exercise does not actually strain the knee joints. Also, less weight is needed for training, which has a positive effect on the spine.

Classically, the Romanian traction is performed with a barbell, but over the long years of using this exercise in gymnasiums around the world, similar exercises have appeared in simulators and using dumbbells. With all the available exercises and techniques for their implementation, the reader can find in this article.

Technique performance with a barbell

In bodybuilding a lot of exercises that, if improperly performed, lead to injuries. These traumatic exercises include Romanian deadlift. The technique of execution requires the obligatory performance of a certain algorithm of actions without any modifications.

  1. Go right up to the neck of the barbell, putting your feet shoulder-width apart, and your feet parallel to each other.
  2. A straight grip at the shoulder width or slightly wider is used.
  3. Legs bend slightly at the knees, back straight, look forward.
  4. The inclination is carried out by withdrawing the pelvis back, not by inclination. The back is arched in the back.
  5. At the lowest point, the bar is not placed on the floor, but kept on weight. With properly performed technique should feel the stretching of the biceps of the hips.
  6. Returning to the initial position occurs by pushing the pelvis forward due to the muscles of the biceps of the thigh.
  7. During the exercise, you need to control, so that the neck of the bar slides along the legs - within 1-5 millimeters.

There are a few questions

For many, it may seem strange that the technique of execution is very similar to the classic deadlift. Therefore, it is necessary to figure out the difference between the Romanian thrust and the deadlift. First of all, the focus of the load is that it shifts from the back muscles to the thighs and buttocks during the performance of the Romanian thrust. And for the classic deadlift, the opposite is true. And logically, if you think - deadlift is an exercise for the development of back muscles, and the main task of the Romanian deadlift is the development of leg muscles.

It is not necessary to take the barbell with a different grip, as in the process of numerous studies, physiologists came to the conclusion that a lot of weight still twists the body in one direction, which is unacceptable for spinal discs. And if you want to keep the barbell in your hands, you should think about buying special straps for brushes.

Professional recommendations

Technique of the Romanian deadlift is simple, but the professionals recommend to draw the attention of beginners to a few nuances.

  1. In no case should rounding of the back be allowed. If it is a big weight, it means that it should be reduced, if the back muscles do not allow to bend in posture, then the exercise should be abandoned altogether. Initially, the exercise should be controlled by the trainer, because when learning technology, it is easier to learn how to perform Romanian deadlift.
  2. The control of the position of the neck with respect to the legs should occur constantly in the learning process. Literally, the neck should slide along the legs, keeping the center of gravity on the leg muscles, preventing the load on the back and spine from shifting.
  3. Strong hands are good, but they do not need to tighten the neck to themselves when returning to their original position. The task of the arms is only to hold the weight, buttocks and thigh biceps are responsible for lifting. This must be remembered.

Safety tips

Romanian deadlift on straight legs, which is recommended by some sources in the media, clearly does not bring anything good to the athlete. By activating the extensor muscles of the spine in an exercise, the athlete risks remaining an invalid for life. Therefore, all newcomers are advised to pay attention to the technique of performing the classic Romanian thrust.

No need to bend your back at the top point. After all, this is not a powerlifting competition. If the legs are not aligned at the end point, the buttocks will be tense constantly, respectively, they will be worked out better. Also, do not lower the barbell to the floor, because to lift it will certainly engage the muscles in the back, and this is a violation of the technique of the exercise.

Romanian deadlift is recommended to perform after high-quality warm-up and stretching of the muscles of the lower back. Athletes should pay attention to hyperextension, which will be able to prepare the lower back for the load, while reducing the trauma of performing the basic exercise.

Dumbbell Alternative

It is not necessary to perform a basic exercise with a barbell; beginners will definitely like the Romanian deadlift with dumbbells. In many gyms there is an opinion that this exercise is a lightweight version of the exercises with a barbell. This opinion is erroneous, if only because all the exercises with dumbbells include a lot of additional muscles that play the role of a stabilizer. This can be seen firsthand by trying to do the exercise alternately with a barbell and dumbbells. As a result, you can observe a sharp decrease in working weight.

There are advantages in the Romanian camp with dumbbells: less weight does not burden the spine as much, dumbbells are easier to control by lowering them along the line of the legs, and the wrists are not as heavy as when working with a barbell.

Best offer

Many athletes are afraid to even imagine what they would do without Smith's simulator, in which you can perform almost any exercise without help. Romanian deadlift, the photo of the correct execution of which can be found in the media, is very often recommended for execution in Smith’s car.

And if at first it seems that it is very difficult to perform an exercise in the simulator, then, having familiarized yourself with the Smith machine and using the technique, it will be revealed that everything is quite the opposite. The main thing - in the initial position, put your legs so that the legs touched the neck of the bar, and bend your back. After that, you just need to work with your pelvis - push it forward to raise the barbell, and pull back to return to its original position. The position of the knees is not necessary to control - they will not be able to go beyond the line of the neck forward.

Smith Machine Guidelines

If there is an exercise, there should be recommendations for it on effective implementation - that is a fact. Romanian backlash in the Smith simulator is performed by installing an additional platform with a height of 20-30 centimeters. The fact is that the neck when lowering down will certainly rest against the lower mechanism of the fixers, not allowing the athlete to fully stretch the muscles of the thigh biceps. By becoming on the platform, you can eliminate problems in the implementation of the exercise.

Smith machines are very common and have a rake angle of 7 degrees. In such cases, when lifting the weight, the neck will be moved forward from the legs, shifting the load on the spine. To prevent this from happening, professionals recommend getting to the simulator neck on the other side.

Since the stabilizing muscles are not involved when working in Smith’s car, the newcomer will find it easier for him to cope with the greater weight. However, not all so simple. Most of the simulators have a system of clamps neck with the help of rotating hooks. The problem will be revealed after the exercise, while trying to fix the barbell, it’s almost unreal to turn the neck with your forearms to yourself, while holding a considerable weight in your hands.

Recommendations for girls

For some reason, it is assumed that the Romanian deadlift is for girls, and guys should perform squats with a barbell. This is another stupidity of uneducated people, because these are two completely different exercises. And if we are talking about girls, then the professionals recommend the female gender to learn the technique of performing Romanian deadlift with dumbbells. Everything is very simple: work with a small weight will be not only comfortable, but also productive.

Girls love to turn their complex into a fitness workout, creating a symbiosis of several exercises. This is not necessary with the Romanian camp. This exercise is basic, and the result completely depends on the technique of its correct implementation.

In search of the maximum load

Trying to load the muscles of the legs as much as possible, many beginners begin to look for ways to solve this issue. And for some reason they find them in the form of super-sets. Such decisions do not lend themselves to logic — how can two basic exercises for the same muscle be performed simultaneously? This is nonsense, and it is necessary to abandon it at the initial stages of its development. If you want to work out the necessary muscles effectively, then you need to move in the direction of pumping - more repetitions (15-20) and less time for rest (30-40 seconds) - that’s the key to success!

If such a load is not enough, you should pay attention to the preparation of a set of exercises for the muscles of the legs, in which the primary role should be given to basic squats with a barbell. And only then is the Romanian deadlift executed. Naturally, after basic exercises, attention should be paid to an isolated one - flexing the hip biceps in a simulator while lying down or lunges with dumbbells, if the focus is on the muscles of the buttocks.


As can be seen from the review, neither in the technique of implementation nor in the exercise itself there are any difficulties. Each beginner can independently choose one of the options for implementation and study the leg muscles. However, many professionals argue that the girls will be more effective Romanian deadlift with dumbbells. The technique of performing this exercise has nothing to do with it, the whole thing is in small weight, which will be easier for the female sex to handle.

Many coaches recommend to young people not to stop at Smith's simulator, if he liked to perform Romanian deadlift. It's all about the stabilizer muscles, because of the lack of load, they can atrophy. Therefore, it is worth at least once a month to pick up a dumbbell and perform an exercise for the development of appropriate muscles.