Strength Training Basics - Romanian Deadlift

March 10, 2026

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For Romanian deadlift, approach a bar with your feet shoulder width apart or slightly more narrow. The bar should be just over top of your shoelaces before starting the movement. Squat down with your back straight and chest up with either an alternating grip or a double overhand grip and stand the bar straight up. For this movement, we're going to keep our knees soft and push our hips back, stretching our hamstrings as we're doing the movement. Notice that the bar does not come in contact with the floor during each repetition. Our goal is to come just to about our shin level or as far as you comfortably can come down, keeping your back straight and the stretch in your hamstrings. When you're done, safely put the bar back on the ground to finish the exercise.

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