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Romanian deadlift
Last reviewed: 08.07.2025
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Take it to the next level
Take your fitness to the next level with these Romanian Deadlift variations.
These variations of the classic deadlift target the hamstrings and core. Before you deadlift, do some bends to stretch the hamstrings and lower back, two areas that are often tight in men. Bonus for athletes: This stretch is great for golfers, tennis players, and other athletes, as it will strengthen the lower back while also improving flexibility and balance.
Easy level
TILTS
Stand up straight. Press the gymnastic stick against your back. Bend forward, keeping your knees slightly bent and your back naturally arched. The stick should maintain contact with your head, back and buttocks. Stop as soon as the stick drops below your buttocks. Hold this position for 20 seconds, then return to a standing position. Repeat the movement two more times.
Difficult level
Intermediate level
ROMANIAN DEADLIFT 1
Stand on your right leg and lift the medicine ball over your right shoulder. Push your hips back and lower the ball down to the inside of your right leg. Stop when your torso is as close to parallel to the floor as possible. Make sure your back is not too arched or too straight. Then reverse the movement. Do 12 reps, then repeat on your left leg.
ROMANIAN DEADLIFT 2
Perform this exercise in the same manner as Deadlift #1 (described above), but make one change to make it more challenging. Start the exercise by lifting the ball over your left shoulder and bending down to lower it across your body. This will improve your balance, coordination, flexibility, and strength. Do 12 reps on each leg.
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