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Romanian deadlift (Stiff Legged Barbell Deadlift) Guide

  1. Exercise Type: Compound - engages and works multiple muscle groups at the same time.
  2. Targeted Muscle Groups:
    • primary: hamstring, gluteal
    • secondary: quadriceps, lower back
    • tertiary: trapezius, upper back, forearm

How to perform?

From the standing position, the bar is lowered to about knee-height where the hamstrings are at maximal stretch without rounding the back, developing a natural bend in the legs without squatting, then returning to standing. The Romanian deadlift is named for Nicu Vlad. Because the workout begins from a standing position rather than from a dead stop, it is alternatively called an undead lift.


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