Use heavy household items like water jugs or loaded backpack
💡 Pro tip: Start with lighter weight to master the hip hinge pattern
Barbell with plates or dumbbells
Safety: Keep bar close to body, maintain neutral spine throughout movement
The Romanian Deadlift is essential for powerlifters as it builds tremendous hamstring and glute strength while reinforcing proper hip hinge mechanics critical for conventional and sumo deadlifts. It develops eccentric strength and lockout power while reducing lower back strain compared to full deadlifts, making it an ideal accessory movement for increasing total deadlift numbers and preventing injury.
Regressions for building up strength
Learn movement pattern without load
Reduces total load while building balance
Easier to control than barbell
Progressions for advanced athletes
Unilateral challenge increases difficulty and balance demands
Standing on platform increases range of motion
Wider grip increases range and posterior chain demand
When you can perform 10-12 reps with perfect form and controlled tempo for 3 sets without lower back fatigue