Hamstring exercise
Romanian Deadlift
Load the hamstrings in a lengthened position, which is where they get injured.
- Equipment
- Barbell, plates, rack
- Sides
- Both sides together
- Positions
- All positions
- Tempo
- 40X0
Setup
Barbell held at hip height from a rack or after a deadlift, feet hip-width, knees soft.
How to do it
- With soft knees, push your hips back and let the bar shave down your thighs while your back stays flat.
- Stop when you feel real hamstring tension rather than when the bar reaches the floor - the range is set by your hamstrings, not by the plates.
- Drive your hips forward to return.
- Do 3 to 4 sets of 5 to 8 reps.
Coaching cues
- Push the hips back, don't bend the knees
- Bar shaves the thighs
- Stop at hamstring tension, not at the floor
Common mistakes
- Turning it into a squat by bending the knees
- Rounding the lower back to gain extra range
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Strength | 70 to 80% of 1RM | 3 to 4 | 5 to 6 | 3 min |
| Size | 60 to 75% of 1RM | 3 to 4 | 6 to 10 | 2 min |
Tempo 40X0: Take 4 seconds to lower it, no pause, lift it as fast as you can, no pause before the next rep.
Related exercises
- Single-Leg Romanian DeadliftCombine hamstring loading with the hip control that cutting demands.
- Nordic Hamstring CurlBuild eccentric knee-flexor strength in the hamstrings.
- Razor Hamstring CurlGet high eccentric hamstring force with less soreness than the Nordic.
- Glute-Ham RaiseTrain the hamstring through its full range at both the hip and the knee.
- Hamstring Slider CurlTrain knee-flexion hamstring strength with no equipment at all.
- Back SquatBuild maximal bilateral lower-body strength, the foundation of scrum drive and contact.