How to Do the Romanian Deadlift: Form, Starting Weight, Sets
The Romanian Deadlift is a barbell exercise that mainly works your hamstrings. Beginners start with 3 sets of 8–12 reps and add 2.5 kg once every set hits the target.
Form in 3 steps
- Stand holding the bar at shoulder-width with a slight bend in your knees, chest up and back flat.
- Keep your back flat. Breathe in, push your hips back, and slide the bar down your thighs to mid-shin.
- When you feel a stretch in your hamstrings, breathe out and drive your hips forward to stand up.
Common mistakes
- Rounding your back: it puts a lot more stress on your lower back. Keep your chest up and only go as low as you can with a flat back.
- Bending your knees a lot like a squat: your hamstrings miss out. Keep your knee angle about the same.
- Bar drifting away from your body: your lower back has to hold it. Keep the bar close to your legs the whole way.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 35kg |
| 60 kg woman, beginner | 20kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 sets | 4–6 reps | 3 min |
| Build muscle | 4 sets | 6–10 reps | 2 min |
| Lose fat | 3 sets | 10–12 reps | 1 min |
| General health | 3 sets | 8–12 reps | 1 min 30 sec |
When should you add weight?
When every set reaches the top of the rep range, add 2.5 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
When to pick another exercise
If your lower back bothers you, skip this one for now. Mark it as sore in DailyFit and the app swaps this exercise out of your routine.
Alternatives
Add the Romanian Deadlift to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Romanian Deadlift?
DailyFit starts beginners at about 50% of body weight (65% of that for women). That is about 35 kg for a 70 kg man and 20 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
Where should I feel the Romanian Deadlift?
A stretch in your hamstrings and glutes is normal. If your lower back hurts, stop and see a professional. If you pick lower back as a problem area in DailyFit, this exercise is left out of your routine.
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