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Exercise of the Week: Romanian Deadlift with Barbell (video)

Updated: Sep 25, 2023

This weeks exercise of the week is the Romanian Deadlift. It is an excellent total body exercise that strengthens the muscles in the back of the legs, the butt muscles, all the back muscles, muscles in the back of the shoulders and neck, the forearm muscles, and hand muscles.

This particular deadlift variation strengthens the back while putting minimal stress on the low back area and is ideal for people with low back problems, making it one of my favorite strengthening exercises.

How to Perform a Romanian deadlift:

  1. Stand in front of the bar with feet shoulders width apart.

  2. Squat slightly, then bend at the hip until you reach the bar.

  3. Use an overhand grip to grab the bar, and keep it close to your shins.

  4. Pull up as you press your hips forward to come into a standing position with the barbell in front of your thighs.

  5. Draw your shoulders back and keep your head, chest, and spine straight.

  6. Push your hips back as you slowly lower the bar toward your feet.

Keys to Success:

  1. Keep the bar close to your body when raising and lowering the weight.

  2. Fill your belly with air and tighten your abdominal muscles before lifting (to avoid injury).

  3. Use a weight that is comfortable, allowing you to complete the movement in strict form.

Sets, Reps, and Rest: Start with 3 sets of 6 reps; build up to 5 sets of 12 reps. Rest 60 seconds between sets.

Below is a video of the Romanian Deadlift exercise.

If you have any questions, let me know. Have fun!

For more exercises to improve your performance for fitness and self-defense, get my book, The Short Fight, on Amazon at

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Thanks so much!

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Until next time, Stay Fit!

Sincerely, Lawrence Castanon,

Author, The Short Fight

Romanian Deadlift

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